Dumbbell Ipsilateral Single Leg Stiff Leg Deadlift
Exercise info
| Primary muscles |  Hamstrings Glutes |
|---|---|
| Secondary muscles | Lower back · Upper back · Traps · Forearms · Lats · Obliques |
| Equipment |  Dumbbell |
| Movement pattern | Hinge |
| Rep range | 8–12 reps (one side at a time) |
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Representative exercise: Dumbbell Romanian Deadlift
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How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Bodyweight Good MorningEasierBodyweight Single Leg RDLEasierDumbbell RDL Death MarchHarderDumbbell Single Leg Romanian Deadlift Leg RaiseHarderBarbell Romanian DeadliftSimilar exerciseSmith Bent Knee Good MorningSimilar exerciseGlute Ham RaiseSame muscle · different equipmentBand Good MorningSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.