Single Leg Dumbbell Deadlift

Activated Muscles

Muscle Group	Muscles
Primary muscles	Hamstrings, Gluteus Maximus, Erector Spinae (lower back)
Secondary muscles	Quadriceps, Adductors (inner thigh muscles)
Stabilizer muscles	Core Muscles (including Abdominals and Obliques), Gluteus Medius
Grip muscles	Forearms (grip strength needed to hold the dumbbells)

Muscle Group

Muscles

Primary muscles

Hamstrings, Gluteus Maximus, Erector Spinae (lower back)

Secondary muscles

Quadriceps, Adductors (inner thigh muscles)

Stabilizer muscles

Core Muscles (including Abdominals and Obliques), Gluteus Medius

Grip muscles

Forearms (grip strength needed to hold the dumbbells)

Single Leg Dumbbell Deadlift Average

Level
	13 kg (29 lbs)	6 kg (12 lbs)
	24 kg (53 lbs)	12 kg (27 lbs)
	39 kg (87 lbs)	22 kg (48 lbs)
	58 kg (129 lbs)	34 kg (75 lbs)
	80 kg (176 lbs)	48 kg (106 lbs)

Level

13 kg
(29 lbs)

6 kg
(12 lbs)

24 kg
(53 lbs)

12 kg
(27 lbs)

39 kg
(87 lbs)

22 kg
(48 lbs)

58 kg
(129 lbs)

34 kg
(75 lbs)

80 kg
(176 lbs)

48 kg
(106 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Single Leg Dumbbell Deadlift Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
50	5	12	23	37	53
55	7	15	26	41	58
60	9	17	29	45	62
65	10	20	32	48	67
70	12	22	35	52	71
75	14	24	38	55	75
80	15	26	41	59	79
85	17	28	44	62	82
90	19	31	46	65	86
95	20	33	49	68	90
100	22	35	51	71	93
105	24	37	54	74	96
110	25	39	56	77	99
115	27	41	58	79	102
120	28	43	61	82	105
125	30	44	63	85	108
130	31	46	65	87	111
135	33	48	67	89	114
140	34	50	69	92	116

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	11	21	34	50	68
20	13	24	38	57	78
25	13	24	39	58	80
30	13	24	39	58	80
35	13	24	39	58	80
40	13	24	39	58	80
45	12	23	37	55	76
50	12	22	35	52	71
55	11	20	32	48	66
60	10	18	30	44	60
65	9	16	27	40	54
70	8	15	24	36	49
75	7	13	21	32	44
80	6	12	19	28	39
85	6	11	17	26	35
90	5	10	16	23	31

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
40	3	8	15	25	38
45	3	9	17	27	40
50	4	10	18	29	42
55	5	11	19	31	44
60	5	12	21	32	46
65	6	12	22	34	48
70	6	13	23	35	49
75	7	14	24	36	51
80	8	15	25	38	52
85	8	16	26	39	54
90	9	16	27	40	55
95	9	17	28	41	56
100	10	18	29	42	57
105	10	18	29	43	58
110	11	19	30	44	60
115	11	19	31	45	61
120	12	20	32	46	62

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	5	10	18	29	41
20	5	12	21	33	47
25	6	12	22	34	48
30	6	12	22	34	48
35	6	12	22	34	48
40	6	12	22	34	48
45	5	11	21	32	46
50	5	11	19	30	43
55	5	10	18	28	40
60	4	9	16	26	36
65	4	8	15	23	33
70	3	7	13	21	29
75	3	7	12	18	26
80	3	6	11	17	24
85	2	5	9	15	21
90	2	5	9	13	19

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 25-35 calories
Moderate	🔥 35-50 calories
Vigorous	🔥 50-70 calories
High-Intensity	🔥 70-90 calories

Intensity

Calories Burned

Light

🔥 25-35 calories

Moderate

🔥 35-50 calories

Vigorous

🔥 50-70 calories

High-Intensity

🔥 70-90 calories

Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity levels:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Single Leg Dumbbell Deadlift

Activated Muscles

Single Leg Dumbbell Deadlift Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Single Leg Dumbbell Deadlift Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	5	12	23	37	53
55	7	15	26	41	58
60	9	17	29	45	62
65	10	20	32	48	67
70	12	22	35	52	71
75	14	24	38	55	75
80	15	26	41	59	79
85	17	28	44	62	82
90	19	31	46	65	86
95	20	33	49	68	90
100	22	35	51	71	93
105	24	37	54	74	96
110	25	39	56	77	99
115	27	41	58	79	102
120	28	43	61	82	105
125	30	44	63	85	108
130	31	46	65	87	111
135	33	48	67	89	114
140	34	50	69	92	116

Age
15	11	21	34	50	68
20	13	24	38	57	78
25	13	24	39	58	80
30	13	24	39	58	80
35	13	24	39	58	80
40	13	24	39	58	80
45	12	23	37	55	76
50	12	22	35	52	71
55	11	20	32	48	66
60	10	18	30	44	60
65	9	16	27	40	54
70	8	15	24	36	49
75	7	13	21	32	44
80	6	12	19	28	39
85	6	11	17	26	35
90	5	10	16	23	31

BW
40	3	8	15	25	38
45	3	9	17	27	40
50	4	10	18	29	42
55	5	11	19	31	44
60	5	12	21	32	46
65	6	12	22	34	48
70	6	13	23	35	49
75	7	14	24	36	51
80	8	15	25	38	52
85	8	16	26	39	54
90	9	16	27	40	55
95	9	17	28	41	56
100	10	18	29	42	57
105	10	18	29	43	58
110	11	19	30	44	60
115	11	19	31	45	61
120	12	20	32	46	62

Age
15	5	10	18	29	41
20	5	12	21	33	47
25	6	12	22	34	48
30	6	12	22	34	48
35	6	12	22	34	48
40	6	12	22	34	48
45	5	11	21	32	46
50	5	11	19	30	43
55	5	10	18	28	40
60	4	9	16	26	36
65	4	8	15	23	33
70	3	7	13	21	29
75	3	7	12	18	26
80	3	6	11	17	24
85	2	5	9	15	21
90	2	5	9	13	19

BW
50	5	12	23	37	53
55	7	15	26	41	58
60	9	17	29	45	62
65	10	20	32	48	67
70	12	22	35	52	71
75	14	24	38	55	75
80	15	26	41	59	79
85	17	28	44	62	82
90	19	31	46	65	86
95	20	33	49	68	90
100	22	35	51	71	93
105	24	37	54	74	96
110	25	39	56	77	99
115	27	41	58	79	102
120	28	43	61	82	105
125	30	44	63	85	108
130	31	46	65	87	111
135	33	48	67	89	114
140	34	50	69	92	116

Age
15	11	21	34	50	68
20	13	24	38	57	78
25	13	24	39	58	80
30	13	24	39	58	80
35	13	24	39	58	80
40	13	24	39	58	80
45	12	23	37	55	76
50	12	22	35	52	71
55	11	20	32	48	66
60	10	18	30	44	60
65	9	16	27	40	54
70	8	15	24	36	49
75	7	13	21	32	44
80	6	12	19	28	39
85	6	11	17	26	35
90	5	10	16	23	31

BW
40	3	8	15	25	38
45	3	9	17	27	40
50	4	10	18	29	42
55	5	11	19	31	44
60	5	12	21	32	46
65	6	12	22	34	48
70	6	13	23	35	49
75	7	14	24	36	51
80	8	15	25	38	52
85	8	16	26	39	54
90	9	16	27	40	55
95	9	17	28	41	56
100	10	18	29	42	57
105	10	18	29	43	58
110	11	19	30	44	60
115	11	19	31	45	61
120	12	20	32	46	62

Age
15	5	10	18	29	41
20	5	12	21	33	47
25	6	12	22	34	48
30	6	12	22	34	48
35	6	12	22	34	48
40	6	12	22	34	48
45	5	11	21	32	46
50	5	11	19	30	43
55	5	10	18	28	40
60	4	9	16	26	36
65	4	8	15	23	33
70	3	7	13	21	29
75	3	7	12	18	26
80	3	6	11	17	24
85	2	5	9	15	21
90	2	5	9	13	19

BW
50	5	12	23	37	53
55	7	15	26	41	58
60	9	17	29	45	62
65	10	20	32	48	67
70	12	22	35	52	71
75	14	24	38	55	75
80	15	26	41	59	79
85	17	28	44	62	82
90	19	31	46	65	86
95	20	33	49	68	90
100	22	35	51	71	93
105	24	37	54	74	96
110	25	39	56	77	99
115	27	41	58	79	102
120	28	43	61	82	105
125	30	44	63	85	108
130	31	46	65	87	111
135	33	48	67	89	114
140	34	50	69	92	116

Age
15	11	21	34	50	68
20	13	24	38	57	78
25	13	24	39	58	80
30	13	24	39	58	80
35	13	24	39	58	80
40	13	24	39	58	80
45	12	23	37	55	76
50	12	22	35	52	71
55	11	20	32	48	66
60	10	18	30	44	60
65	9	16	27	40	54
70	8	15	24	36	49
75	7	13	21	32	44
80	6	12	19	28	39
85	6	11	17	26	35
90	5	10	16	23	31

BW
40	3	8	15	25	38
45	3	9	17	27	40
50	4	10	18	29	42
55	5	11	19	31	44
60	5	12	21	32	46
65	6	12	22	34	48
70	6	13	23	35	49
75	7	14	24	36	51
80	8	15	25	38	52
85	8	16	26	39	54
90	9	16	27	40	55
95	9	17	28	41	56
100	10	18	29	42	57
105	10	18	29	43	58
110	11	19	30	44	60
115	11	19	31	45	61
120	12	20	32	46	62

Age
15	5	10	18	29	41
20	5	12	21	33	47
25	6	12	22	34	48
30	6	12	22	34	48
35	6	12	22	34	48
40	6	12	22	34	48
45	5	11	21	32	46
50	5	11	19	30	43
55	5	10	18	28	40
60	4	9	16	26	36
65	4	8	15	23	33
70	3	7	13	21	29
75	3	7	12	18	26
80	3	6	11	17	24
85	2	5	9	15	21
90	2	5	9	13	19