Dumbbell Staggered-Stance Single Deadlift
Instructions
Setup
Stand with feet hip-width apart and hold a dumbbell in the hand opposite to your working leg.
Step your non-working leg back slightly, placing the ball of your foot on the floor for balance. Keep your weight primarily on the front working leg.
Movement
Hinge: While maintaining a flat back and a slight bend in the front knee, hinge at your hips to lower the dumbbell toward the floor. Focus on pushing your hips backward.
Range of Motion: Lower the dumbbell until you feel a deep stretch in the hamstring of the working leg, typically around mid-shin level. Keep the weight close to your leg throughout the movement.
Return: Engage your glutes and hamstrings to drive your hips forward, returning to the starting standing position. Ensure your hips stay level throughout.