Deadlift single-leg with dumbbells

Push the hips back with a neutral spine and a slight bend in the knees. Extend the hips to return, without turning the movement into a squat. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in hamstrings, glutes and hip flexors, lower back and spinal erectors; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist. For unilateral variations, complete the same number of repetitions and a comparable range on both sides.