10 Best Alternatives to Dumbbell Single-Leg Deadlift (Stepbox Support)

The Dumbbell Single Leg Deadlift With Stepbox Support is done standing with dumbbells. Ranked closest by our scoring: the Single Leg Glute Bridge, the Single Leg Bridge With Outstretched Leg and the Leg Lift.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Single Leg Deadlift With Stepbox Support

Dumbbell Single Leg Deadlift With Stepbox SupportPlay demonstration
Primary muscle
Glutes
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Lower Back

How to perform Dumbbell Single Leg Deadlift With Stepbox Support
  1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
  2. Place your left foot on a stepbox or elevated surface behind you.
  3. Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground.
  4. As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel.
  5. Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.
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Ranked Dumbbell Single Leg Deadlift With Stepbox Support Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Single Leg Deadlift With Stepbox Support on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Single Leg Glute Bridge

    1. Single Leg Glute Bridge

    70% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Isolation

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. Lay on the floor with your feet flat and knees bent.
    2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
    3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
    4. Extend as far as possible, pause and then return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Single Leg Deadlift With Stepbox Support
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  2. Single Leg Bridge With Outstretched LegPlay demonstration

    2. Single Leg Bridge With Outstretched Leg

    65% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Extend one leg straight out in front of you.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Single Leg Deadlift With Stepbox Support
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  3. Leg Lift

    3. Leg Lift

    63% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
    2. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
    3. Slowly bring the raised leg back to the floor as you breathe in.
    4. Repeat for the recommended amount of repetitions.
    5. Repeat the movement with the opposite leg.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Single Leg Deadlift With Stepbox Support
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: easier to stay steady on than the Dumbbell Single Leg Deadlift With Stepbox Support
  4. Linear Acceleration Wall Drill

    4. Linear Acceleration Wall Drill

    61% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the hamstrings rather than the glutes.

    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Single Leg Deadlift With Stepbox Support
    • Balance: easier to stay steady on than the Dumbbell Single Leg Deadlift With Stepbox Support
  5. Kick Out SitPlay demonstration

    5. Kick Out Sit

    60% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lean back slightly and place your hands on the edge of the bench or chair for support.
    3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
    4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Single Leg Deadlift With Stepbox Support
  6. Glute Bridge MarchPlay demonstration

    6. Glute Bridge March

    57% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
    4. Lower your foot back to the ground and repeat the movement with the other leg.
    5. Continue alternating legs in a marching motion while maintaining the bridge position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Single Leg Deadlift With Stepbox Support
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  7. Reverse Hyper On Flat BenchPlay demonstration

    7. Reverse Hyper On Flat Bench

    57% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Single Leg Deadlift With Stepbox Support
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  8. Glute Bridge Two Legs On BenchPlay demonstration

    8. Glute Bridge Two Legs On Bench

    56% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Single Leg Deadlift With Stepbox Support
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Dumbbell Single Leg Deadlift With Stepbox Support
  9. Rear Decline BridgePlay demonstration

    9. Rear Decline Bridge

    55% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Single Leg Deadlift With Stepbox Support
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  10. Single Leg Platform SlidePlay demonstration

    10. Single Leg Platform Slide

    55% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Single Leg Deadlift With Stepbox Support

Dumbbell Single Leg Deadlift With Stepbox Support FAQ

What muscles does Dumbbell Single Leg Deadlift With Stepbox Support work?

The exercise primarily targets the gluteus maximus and hamstrings while the erector spinae and obliques stabilize the torso. You also load the contralateral hip abductors and ankle stabilizers; cue ‘keep hips square and hinge from the pelvis’ to maximize posterior chain activation.

What is the best bodyweight alternative to Dumbbell Single Leg Deadlift With Stepbox Support?

A single‑leg glute bridge is the best bodyweight substitute for glute emphasis and unilateral control. Lie supine, drive the heel into the floor, lift hips until the spine is neutral and squeeze the working glute hard at lockout to replicate hip‑extension mechanics.

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