Kettlebell Single-Leg Deadlift
Auto DetectedUnilateral hip hinge with a kettlebell targeting hamstrings and glutes to build lower body strength, balance, and stability; effective for addressing imbalances and enhancing functional fitness.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Obliques, Forearms, Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max, Glute Medius
Lower Back
6/10Erector Spinae
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques
Forearms
3/10Flexors
Traps
3/10Mid Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand on one leg with a slight knee bend, holding a kettlebell in the opposite hand. Keep core engaged, shoulders back, and non-working leg lifted off the ground.
- Hinge at hips, pushing hips back.
- Extend non-working leg straight behind you.
- Lower kettlebell toward ground, keeping it close to standing leg.
- Maintain neutral spine and square hips.
- Drive through standing heel to extend hips.
- Squeeze glutes at top to stand upright.
- Switch legs after reps.
Coaching Tips
Form Cues
- Hinge from hips
- Keep back neutral
- Push hips back
- Square hips to ground
- Drive through heel
- Squeeze glutes top
Breathing
Inhale as you hinge down; exhale as you drive hips forward to stand.
Tempo
3-0-1
Range of Motion
Hinge until torso is nearly parallel to floor or you feel hamstring stretch, with non-working leg extended to form straight line from head to heel.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start light to master balance
- Use support if beginner
- Keep movement controlled
- Stop if sharp pain occurs
- Consult pro for pre-existing issues
Spotting
No spotter needed; use wall or TRX for balance assistance if unstable.
Common Mistakes
- Rounding lower back
- Rotating hips
- Locking knee
- Letting kettlebell swing away
- Bending too much at waist
- Losing balance by rushing
When to Avoid
- Acute lower back injury
- Severe balance issues
- Recent hip surgery
Flexibility Needed
- Adequate hamstring flexibility
- Hip hinge mobility
- Ankle stability
Build Up First
- Master basic hip hinge
- Single-leg balance competency
- Grip strength for kettlebell
Also known as
Single-Leg Romanian Deadlift, One-Leg Kettlebell Deadlift, Kettlebell Single Leg RDL
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