Dumbbell Kickstand Deadlift

Muscles worked by the Dumbbell Kickstand Deadlift

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

AdductorsHip AdductorsLower BackErector Spinae

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Kickstand Deadlift

1. Stand tall and step one foot back so only the toes lightly touch the floor.
2. Hold a dumbbell in one hand at hip height.
3. Hinge at the hips, lowering the dumbbell toward mid-shin while keeping the back flat.
4. Keep most of your weight on the front foot throughout.
5. Drive through the front heel to return to standing. Complete all reps, then switch sides.

Form tips

• Keep the dumbbell close to the shin on the descent.
• Stop when you feel a stretch in the front hamstring.
• Complete all reps on one side before switching.

At a glance

Dumbbell Kickstand Deadlift in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Good Morning
• Banded Romanian Deadlift
• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Double Dumbbell Kickstand Deadlift
• Dumbbell Deadlift
• Dumbbell Romanian Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "db-kickstand-deadlift",
  "name_en": "Dumbbell Kickstand Deadlift",
  "name_de": "Kurzhantel-Kickstand-Kreuzheben",
  "name_es": "Peso Muerto Kickstand con Mancuerna",
  "description_en": "A staggered-stance hip hinge with one dumbbell that loads the front leg while the back foot provides light balance support.",
  "description_de": "Ein Hüftscharnier im gestaffelten Stand mit einer Kurzhantel, bei dem das Vorderbein trägt und der Hinterfuß als leichte Stütze dient.",
  "description_es": "Un movimiento de bisagra de cadera en postura escalonada con una mancuerna que carga la pierna delantera mientras el pie trasero ofrece apoyo ligero.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "back",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "adductors",
    "erector_spinae"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "pull_day"
  ],
  "variation_group": "deadlift",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand tall and step one foot back so only the toes lightly touch the floor.",
    "Hold a dumbbell in one hand at hip height.",
    "Hinge at the hips, lowering the dumbbell toward mid-shin while keeping the back flat.",
    "Keep most of your weight on the front foot throughout.",
    "Drive through the front heel to return to standing. Complete all reps, then switch sides."
  ],
  "instructions_de": [
    "Stelle einen Fuß zurück, sodass nur die Zehenspitzen den Boden leicht berühren.",
    "Halte eine Kurzhantel auf der Seite des hinteren Fußes.",
    "Beuge dich aus der Hüfte und senke die Kurzhantel bis zur Schienbeinhöhe; Rücken bleibt gerade.",
    "Halte das meiste Körpergewicht auf dem Vorderfuß.",
    "Drücke durch die Ferse des Vorderfußes zurück in die Ausgangsposition. Alle Wiederholungen, dann Seite wechseln."
  ],
  "instructions_es": [
    "Coloca un pie detrás de modo que solo los dedos rocen el suelo.",
    "Sostén una mancuerna en la mano del lado del pie trasero.",
    "Bisagra en la cadera bajando la mancuerna hacia la espinilla con la espalda recta.",
    "Mantén la mayor parte del peso en el pie delantero.",
    "Empuja con el talón delantero para volver a la posición inicial. Completa todas las repeticiones antes de cambiar de lado."
  ],
  "tips_en": [
    "Keep the dumbbell close to the shin on the descent.",
    "Stop when you feel a stretch in the front hamstring.",
    "Complete all reps on one side before switching."
  ],
  "tips_de": [
    "Führe die Kurzhantel nah am Bein entlang.",
    "Stoppe, sobald du eine Dehnung in der Kniesehne des Vorderbeins spürst.",
    "Alle Wiederholungen auf einer Seite, dann wechseln."
  ],
  "tips_es": [
    "Mantén la mancuerna cerca de la pierna durante el descenso.",
    "Para cuando notes el estiramiento en el isquiotibial de la pierna delantera.",
    "Completa todas las repeticiones en un lado antes de cambiar."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/db-kickstand-deadlift-start.webp",
      "peak": "images/flat/db-kickstand-deadlift-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "db-kickstand-deadlift");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.