Kettlebell Single-Leg Deadlift
Auto DetectedA unilateral kettlebell hinge that targets the glutes and hamstrings, demanding balance and core stability. Used to improve posterior chain strength and address muscular imbalances.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Lower Back, Abs, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Lower Back
5/10Erector Spinae
Abs
4/10Rectus Abdominis, Transverse Abdominis
Traps
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer if performing heavy sets or struggling with balance.
How to Perform
Stand tall holding a kettlebell in the hand opposite the working leg. Balance on the working leg with a soft knee bend and lift the non-working foot slightly off the floor behind you.
- Hinge at your hip, lowering the kettlebell while keeping a straight back and neutral spine.
- Extend the non-working leg straight behind you, forming a straight line from head to heel.
- Stop the descent when your torso is nearly parallel to the floor or before your back rounds.
- Drive through the standing heel, squeezing the glute to return to the starting position.
- Complete all repetitions on one side before switching the kettlebell and leg.
Coaching Tips
Form Cues
- Hips stay square
- Hinge, don't squat
- Long line head to heel
- Squeeze standing glute
- Soft knee on standing leg
Breathing
Inhale as you lower the weight, bracing the core, and exhale forcefully as you return to the standing position.
Tempo
3-0-1
Range of Motion
Hinge until the kettlebell approaches mid-shin height, or as far as possible while maintaining a flat back and level hips.
Safety
Safety Notes
- Requires sufficient hip mobility and stability before loading heavily.
- Stop immediately if sharp pain occurs in the lower back or hamstring.
- Keep the movement controlled, especially during the descent.
Spotting
Not recommended due to the balance requirement; use a light weight and focus on form before increasing the load.
Common Mistakes
- Rounding the lower back
- Allowing hips to rotate open
- Bending the standing knee too much
- Rushing the lowering phase
When to Avoid
- Acute lower back pain
- Severe balance issues
- Recent hamstring strain
Flexibility Needed
- Good active hamstring flexibility
- Adequate single-leg balance
- Full hip hinge capability
Build Up First
- Mastery of the bilateral Romanian Deadlift
- Basic single-leg balancing ability
Also known as
Single Leg Kettlebell Deadlift, 1 Kettlebell Single Leg Deadlift
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