¿Cómo hacer peso muerto a una pierna con mancuernas?

Male

Dumbbell Single Leg Deadlift

Muscles involved

Mastering the dumbbell single leg deadlift requires patience and a smart approach to progression. Because this movement challenges your balance on one side, adding heavy weight too quickly can ruin your posture. Start with a light dumbbell to teach your glutes and hamstrings how to stabilize through the hip hinge pattern. As your coordination and control improve, you can slowly increase the resistance while keeping your spine straight and core engaged. This step-by-step progression ensures you build functional single-leg strength, improve joint stability, and maximize muscle tension without compromising your execution. Take your time, focus on feeling the stretch, and watch your single-leg control reach an advanced level.

How to do it

1. Stand holding a dumbbell in your right hand, shift your weight onto your left leg, and slightly bend your left knee. 2. Hinge at your hips, extend your right leg straight back as you lower the dumbbell down your left shin, keeping your back straight. 3. Pause at the bottom when your torso is parallel to the floor, feeling a stretch in your left hamstring. 4. Squeeze your left glute to return to the upright standing position on one leg.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your back flat and your core braced for stability. - Hinge at your hips, extending your back leg straight behind you for balance. - Lower the dumbbell down your shin, feeling the stretch in your hamstring. - Squeeze your glute to return to the upright position.