The Single-Leg Deadlift (SLDL) is a powerful unilateral exercise that builds strength in the hamstrings and glutes while improving single-leg stability. Loading the movement introduces the challenge of dumbbell placement, which often confuses exercisers. The hand holding the dumbbell significantly alters the lift’s biomechanics, shifting the focus between posterior chain strength and advanced core stability. Understanding the two primary loading methods is necessary to select the variation that aligns with your fitness goals.
The Contralateral Method
The contralateral method involves holding the dumbbell in the hand opposite the working leg (e.g., standing on the left leg and holding the weight in the right hand). This is the most common starting variation because the weight acts as an external counterbalance to the unsupported leg extending behind the body. This position shifts the center of gravity, providing a greater sense of stability during the hip-hinging motion.
This counterbalance allows the lifter to maintain a level pelvis and a neutral spine, focusing primary effort on the targeted muscle groups. The hamstrings and glutes of the stance leg can be loaded more effectively since the body expends less energy fighting for balance. For those new to the SLDL or aiming to lift heavier weights, the contralateral load makes the movement more accessible. This method also creates an anti-rotational demand, forcing the core to resist the weight’s pull away from the midline, which helps to keep the hips square.
The Ipsilateral Method
The ipsilateral method requires holding the dumbbell in the hand on the same side as the working leg (e.g., standing on the left leg and holding the weight in the left hand). This strategy is significantly more challenging because the weight exacerbates the natural tendency for the torso to rotate and laterally flex toward the loaded side. The body must actively resist this gravitational pull, placing a greater demand on the stabilizing muscles of the trunk and hip.
Core stabilizers, particularly the obliques and quadratus lumborum, work intensely to prevent the torso from collapsing or twisting inward. Additionally, the hip abductors on the stance leg, such as the gluteus medius, must fire harder to prevent the hip from dropping and the knee from collapsing inward. The ipsilateral variation is considered an advanced progression due to this higher demand on stability and anti-rotation. It is a choice for advanced core training and addressing rotational or lateral imbalances.
Technique Essentials
Regardless of which hand holds the weight, the SLDL execution remains consistent for effective muscle engagement. The movement should be initiated by a hip hinge, pushing the hips backward while maintaining a slight bend in the stance leg’s knee. The torso and the non-working leg should move as a single unit, forming a straight line parallel to the floor at the deepest point of the range of motion.
Maintain a neutral spine throughout the repetition, ensuring the lower back does not round or hyperextend. The movement should stop when a strong stretch is felt in the hamstring of the working leg, not when the dumbbell touches the floor. Controlling the tempo, particularly the descent, enhances the time under tension for the posterior chain muscles and allows for better feedback on balance and form.
Selecting Your Load Strategy
The choice between the two loading strategies should be guided by your specific training objective, as each biases different physical demands. The contralateral method is recommended when the primary goal is maximal load and hypertrophy of the hamstrings and glutes. It is also the ideal choice for individuals learning the basic hip hinge pattern on one leg, as the counterbalance aids in stability and motor control.
The ipsilateral method should be selected when the goal shifts toward advanced core stability, anti-rotation training, or correcting lateral strength imbalances. This progressive variation increases intensity without requiring a heavier dumbbell. Advanced lifters seeking comprehensive single-leg strength development should cycle both contralateral and ipsilateral loading methods into their routine to maximize muscular strength and trunk stability.