Single Leg Dumbbell Deadlift Strength Standards for Men and Women
Discover how your Single Leg Dumbbell Deadlift performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Single Leg Dumbbell Deadlift Strength Level
Calculate Your Single Leg Dumbbell Deadlift Strength
Single Leg Dumbbell Deadlift Weight Standards
Compare your Single Leg Dumbbell Deadlift performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 33 lbs |
| Novice | 57 lbs |
| Intermediate | 91 lbs |
| Advanced | 133 lbs |
| Elite | 180 lbs |
Single Leg Dumbbell Deadlift Bodyweight Ratio Standards
See how your Single Leg Dumbbell Deadlift strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.15 |
| Novice | 0.30 |
| Intermediate | 0.50 |
| Advanced | 0.75 |
| Elite | 1.05 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.20 |
| Intermediate | 0.35 |
| Advanced | 0.55 |
| Elite | 0.75 |
Single Leg Dumbbell Deadlift Standards by Bodyweight
Find the Single Leg Dumbbell Deadlift strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 16 lbs | 31 lbs | 54 lbs | 85 lbs | 120 lbs |
| 120 lbs | 19 lbs | 36 lbs | 61 lbs | 93 lbs | 130 lbs |
| 130 lbs | 22 lbs | 41 lbs | 67 lbs | 101 lbs | 139 lbs |
| 140 lbs | 26 lbs | 46 lbs | 73 lbs | 108 lbs | 148 lbs |
| 150 lbs | 29 lbs | 50 lbs | 79 lbs | 115 lbs | 157 lbs |
| 160 lbs | 32 lbs | 55 lbs | 85 lbs | 122 lbs | 165 lbs |
| 170 lbs | 36 lbs | 59 lbs | 91 lbs | 129 lbs | 173 lbs |
| 180 lbs | 39 lbs | 64 lbs | 96 lbs | 136 lbs | 180 lbs |
| 190 lbs | 42 lbs | 68 lbs | 102 lbs | 142 lbs | 188 lbs |
| 200 lbs | 46 lbs | 72 lbs | 107 lbs | 148 lbs | 195 lbs |
| 210 lbs | 49 lbs | 76 lbs | 112 lbs | 154 lbs | 202 lbs |
| 220 lbs | 52 lbs | 80 lbs | 117 lbs | 160 lbs | 208 lbs |
| 230 lbs | 55 lbs | 84 lbs | 122 lbs | 166 lbs | 215 lbs |
| 240 lbs | 59 lbs | 88 lbs | 126 lbs | 172 lbs | 221 lbs |
| 250 lbs | 62 lbs | 92 lbs | 131 lbs | 177 lbs | 227 lbs |
| 260 lbs | 65 lbs | 96 lbs | 136 lbs | 182 lbs | 233 lbs |
| 270 lbs | 68 lbs | 100 lbs | 140 lbs | 188 lbs | 239 lbs |
| 280 lbs | 71 lbs | 103 lbs | 144 lbs | 193 lbs | 245 lbs |
| 290 lbs | 74 lbs | 107 lbs | 149 lbs | 197 lbs | 251 lbs |
| 300 lbs | 77 lbs | 111 lbs | 153 lbs | 202 lbs | 256 lbs |
| 310 lbs | 80 lbs | 114 lbs | 157 lbs | 207 lbs | 261 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 10 lbs | 21 lbs | 38 lbs | 61 lbs | 88 lbs |
| 100 lbs | 12 lbs | 23 lbs | 41 lbs | 65 lbs | 92 lbs |
| 110 lbs | 13 lbs | 25 lbs | 44 lbs | 68 lbs | 97 lbs |
| 120 lbs | 14 lbs | 27 lbs | 46 lbs | 71 lbs | 101 lbs |
| 130 lbs | 15 lbs | 29 lbs | 49 lbs | 74 lbs | 104 lbs |
| 140 lbs | 17 lbs | 31 lbs | 51 lbs | 77 lbs | 108 lbs |
| 150 lbs | 18 lbs | 32 lbs | 53 lbs | 80 lbs | 111 lbs |
| 160 lbs | 19 lbs | 34 lbs | 56 lbs | 83 lbs | 114 lbs |
| 170 lbs | 20 lbs | 36 lbs | 58 lbs | 85 lbs | 117 lbs |
| 180 lbs | 21 lbs | 37 lbs | 60 lbs | 88 lbs | 120 lbs |
| 190 lbs | 22 lbs | 39 lbs | 61 lbs | 90 lbs | 123 lbs |
| 200 lbs | 23 lbs | 40 lbs | 63 lbs | 92 lbs | 125 lbs |
| 210 lbs | 24 lbs | 41 lbs | 65 lbs | 94 lbs | 128 lbs |
| 220 lbs | 25 lbs | 43 lbs | 67 lbs | 97 lbs | 130 lbs |
| 230 lbs | 26 lbs | 44 lbs | 68 lbs | 99 lbs | 133 lbs |
| 240 lbs | 27 lbs | 45 lbs | 70 lbs | 100 lbs | 135 lbs |
| 250 lbs | 28 lbs | 47 lbs | 72 lbs | 102 lbs | 137 lbs |
| 260 lbs | 29 lbs | 48 lbs | 73 lbs | 104 lbs | 139 lbs |
Single Leg Dumbbell Deadlift Standards by Age
Discover how Single Leg Dumbbell Deadlift strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 29 lbs | 49 lbs | 78 lbs | 114 lbs | 154 lbs |
| 20 | 32 lbs | 56 lbs | 89 lbs | 129 lbs | 176 lbs |
| 25 | 33 lbs | 57 lbs | 91 lbs | 133 lbs | 180 lbs |
| 30 | 33 lbs | 57 lbs | 91 lbs | 133 lbs | 180 lbs |
| 35 | 33 lbs | 57 lbs | 91 lbs | 133 lbs | 180 lbs |
| 40 | 33 lbs | 57 lbs | 91 lbs | 133 lbs | 180 lbs |
| 45 | 31 lbs | 55 lbs | 86 lbs | 126 lbs | 171 lbs |
| 50 | 30 lbs | 52 lbs | 81 lbs | 119 lbs | 161 lbs |
| 55 | 28 lbs | 48 lbs | 76 lbs | 110 lbs | 149 lbs |
| 60 | 26 lbs | 44 lbs | 69 lbs | 101 lbs | 136 lbs |
| 65 | 24 lbs | 40 lbs | 63 lbs | 91 lbs | 124 lbs |
| 70 | 22 lbs | 37 lbs | 57 lbs | 82 lbs | 111 lbs |
| 75 | 20 lbs | 33 lbs | 51 lbs | 74 lbs | 100 lbs |
| 80 | 18 lbs | 30 lbs | 46 lbs | 67 lbs | 90 lbs |
| 85 | 17 lbs | 27 lbs | 42 lbs | 60 lbs | 81 lbs |
| 90 | 15 lbs | 25 lbs | 38 lbs | 55 lbs | 73 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 14 lbs | 27 lbs | 45 lbs | 68 lbs | 95 lbs |
| 20 | 16 lbs | 30 lbs | 50 lbs | 77 lbs | 108 lbs |
| 25 | 16 lbs | 31 lbs | 52 lbs | 79 lbs | 110 lbs |
| 30 | 16 lbs | 31 lbs | 52 lbs | 79 lbs | 110 lbs |
| 35 | 16 lbs | 31 lbs | 52 lbs | 79 lbs | 110 lbs |
| 40 | 16 lbs | 31 lbs | 52 lbs | 79 lbs | 110 lbs |
| 45 | 16 lbs | 29 lbs | 49 lbs | 75 lbs | 105 lbs |
| 50 | 15 lbs | 28 lbs | 46 lbs | 71 lbs | 99 lbs |
| 55 | 14 lbs | 26 lbs | 43 lbs | 66 lbs | 92 lbs |
| 60 | 13 lbs | 24 lbs | 40 lbs | 60 lbs | 84 lbs |
| 65 | 12 lbs | 22 lbs | 36 lbs | 55 lbs | 76 lbs |
| 70 | 11 lbs | 20 lbs | 33 lbs | 50 lbs | 69 lbs |
| 75 | 11 lbs | 19 lbs | 30 lbs | 45 lbs | 62 lbs |
| 80 | 10 lbs | 17 lbs | 27 lbs | 40 lbs | 56 lbs |
| 85 | 9 lbs | 16 lbs | 25 lbs | 37 lbs | 50 lbs |
| 90 | 9 lbs | 14 lbs | 23 lbs | 33 lbs | 46 lbs |
Single Leg Dumbbell Deadlift Overview
A unilateral lower body exercise that enhances balance, coordination, and strength by targeting the hamstrings, glutes, and core while holding a dumbbell.
Muscles Worked
Equipment Needed
Dumbbell
How To Perform the Single Leg Dumbbell Deadlift
- Start by standing straight with feet hip-width apart, holding a dumbbell in one hand.
- Shift your weight onto one leg, slightly bending the knee of the standing leg.
- Hinge at the hips, lowering the dumbbell toward the ground while extending the opposite leg straight behind you.
- Keep your back flat and core engaged throughout the movement.
- Lower until your torso is parallel to the floor or as far as your flexibility allows.
- Return to the starting position by driving your hips forward and squeezing your glutes.
- Repeat for the desired number of reps, then switch legs.
Want to perfect your form? Check out our detailed guide on Single Leg Dumbbell Deadlift for proper technique and tips.
Pro Tips for Single Leg Dumbbell Deadlift
- Maintain a neutral spine; do not round your back.
- Focus on hinging at the hips, not bending the knees excessively.
- Keep the dumbbell close to your body to maintain balance.
- Engage your core to help stabilize your body.
- Perform the exercise slowly and with control to enhance balance.
Single Leg Dumbbell Deadlift Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Single Leg Dumbbell Deadlift?
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