The single leg dumbbell deadlift is one of the most effective exercises cyclists can add to their strength training routine. This unilateral movement builds the posterior chain strength essential for powerful pedaling while addressing the muscle imbalances that develop from the repetitive nature of cycling.
Why Cyclists Need Single Leg Work
Cycling is inherently a single-leg activity—you’re never pushing with both legs simultaneously. Yet many cyclists train with bilateral exercises like squats and conventional deadlifts, which allow the stronger leg to compensate for the weaker one. Single leg deadlifts force each leg to work independently, exposing and correcting imbalances.
Key benefits for cyclists:
- Builds hamstring and glute strength for the power phase of pedaling
- Improves hip stability and reduces knee tracking issues
- Develops balance and proprioception
- Strengthens the entire posterior chain unilaterally
- Addresses left-right power imbalances
Muscles Worked
The single leg deadlift primarily targets:
- Hamstrings: The primary movers, controlling the hip hinge
- Glutes: Stabilize the hip and assist hip extension
- Erector spinae: Maintain spinal position throughout the movement
- Core: Provides stability and prevents rotation
- Ankle stabilizers: Balance on single leg requires significant ankle work
Proper Form: Step by Step
Starting Position
- Stand on your left leg with a slight bend in the knee (never locked)
- Hold a dumbbell in your right hand (opposite to the standing leg)
- Keep your left arm out slightly for balance or holding a light dumbbell
- Engage your core and pull your shoulders back
The Movement
- Initiate by hinging at the hip, not by bending forward at the waist
- Push your right leg straight back as your torso lowers
- Keep your hips square—don’t let the floating hip rotate open
- Lower until your torso is roughly parallel to the ground (or as far as flexibility allows)
- The dumbbell should travel straight down, staying close to your standing leg
- Drive through your heel and squeeze your glute to return to standing
Common Form Errors
- Rounding the lower back: Keep a neutral spine throughout
- Letting the hip rotate open: Both hips should face the ground
- Bending the standing knee excessively: Maintain a slight bend, not a squat
- Rushing the movement: Control both the lowering and lifting phases
- Looking up: Keep your neck neutral, eyes following the floor
Progressions for Beginners
If you’re new to single leg deadlifts, don’t start with dumbbells. Build the movement pattern first:
Level 1: Kickstand Deadlift
Keep your rear foot lightly touching the ground behind you for balance. This teaches the hip hinge pattern while providing stability.
Level 2: Bodyweight Single Leg Deadlift
Perform the full movement without weight. Focus on balance and hip hinge mechanics. Master 12-15 controlled reps before adding weight.
Level 3: Light Dumbbell
Start with 10-15 pounds. The weight actually helps by providing a counterbalance. Hold the dumbbell in the opposite hand from your standing leg.
Level 4: Heavier Loading
Progress to challenging weights once form is solid. Many cyclists can work up to 40-60% of their body weight for working sets.
Programming for Cyclists
In-Season
During heavy riding periods, use single leg deadlifts for maintenance:
- 2 sets of 8-10 reps per leg
- Moderate weight (RPE 6-7)
- Once per week
- At least 48 hours before key rides
Off-Season/Base Building
Build strength when riding volume is lower:
- 3-4 sets of 6-8 reps per leg
- Challenging weight (RPE 8)
- Twice per week
- Progress weight every 1-2 weeks
Variations for Variety
Romanian Single Leg Deadlift
Keep the floating leg straighter and focus on hamstring stretch. Less balance demand, more hamstring emphasis.
Contralateral Loading
Hold dumbbells in both hands. More total load, slightly easier balance.
Ipsilateral Loading
Hold the dumbbell on the same side as the standing leg. Increases core anti-rotation demand.
Deficit Single Leg Deadlift
Stand on a small platform (2-4 inches). Increases range of motion and hamstring stretch.
Integrating with Your Cycling Training
The single leg deadlift works best as part of a complete lower body routine. A sample cycling-specific strength session:
- Warm-up: 5 minutes easy spinning or walking
- Hip activation: Clamshells, glute bridges (2×15 each)
- Single Leg Deadlifts: 3×8 each leg
- Bulgarian Split Squats: 3×10 each leg
- Copenhagen Planks: 2×30 seconds each side
- Core work: Dead bugs, pallof press
Troubleshooting Balance Issues
If balance is your limiting factor:
- Practice near a wall or rack you can touch if needed
- Focus your eyes on a fixed point on the floor
- Slow down the movement—speed kills balance
- Strengthen your ankles with separate stability work
- Accept that balance will improve with practice
The single leg dumbbell deadlift takes time to master, but the payoff for cyclists is substantial. You’ll develop more balanced power output, reduce injury risk, and build the posterior chain strength that translates directly to stronger climbing and sustained power on the bike.
