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Exercise guide
Dumbbell Kickstand Deadlift
A staggered-stance hip hinge with one dumbbell that loads the front leg while the back foot provides light balance support.
What this exercise works
- Muscles
- gluteus maximus · hamstrings · adductors · erector spinae
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand tall and step one foot back so only the toes lightly touch the floor.
- Hold a dumbbell in one hand at hip height.
- Hinge at the hips, lowering the dumbbell toward mid-shin while keeping the back flat.
- Keep most of your weight on the front foot throughout.
- Drive through the front heel to return to standing. Complete all reps, then switch sides.
Technique cues and common mistakes
- Keep the dumbbell close to the shin on the descent.
- Stop when you feel a stretch in the front hamstring.
- Complete all reps on one side before switching.