Dumbbell Single Leg Deadlift With Stepbox Support

Coaching cues

• Place a low step/box 30–45 cm behind you and lightly rest the toes of the non-working foot on it; stand tall on the working leg holding a dumbbell in the same-side hand, arm straight.
• Set the working foot under the hip, keep a soft knee (10–20° bend), brace your core, and keep hips and shoulders square.
• Hinge at the hips by pushing them back, keeping the dumbbell close to your shin and the working knee angle nearly constant.
• Maintain a neutral spine from head to pelvis; lower until you feel a firm hamstring stretch or your torso nears parallel without rounding.
• Keep 80–90% of your weight on the working leg; the rear foot is for balance only, not to push from.
• Drive through the working heel, extend the hip, and return to stand without hyperextending the lower back.
• Reset your brace and repeat for reps, then switch sides.