Kettlebell Single-Leg Romanian Deadlift
A unilateral hip hinge with a kettlebell targeting hamstrings and glutes to build posterior chain strength, balance, and stability; corrects imbalances and enhances coordination.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Obliques
Accessory Muscles
Traps, Forearms, Calves
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
Glutes
8/10Glute Max
Lower Back
6/10Erector Spinae
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Traps
2/10Forearms
2/10Calves
2/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on one leg holding a kettlebell in the opposite hand, feet hip-width, core braced, slight bend in standing knee.
- Hinge at hips pushing glutes back.
- Extend free leg straight behind for balance.
- Lower kettlebell toward ground keeping it close to standing leg.
- Maintain neutral spine and level hips.
- Drive through heel to return to start.
- Squeeze glutes at top.
Coaching Tips
Form Cues
- Hinge from hips
- Keep back flat
- Level hips
- Press through heel
- Gaze down
Breathing
Inhale as you hinge down, brace core, exhale as you drive up.
Tempo
4-0-1
Range of Motion
Hinge until torso parallel to floor or hamstring stretch felt, without back rounding; free leg extends to align head-torso-leg.
Safety
Safety Notes
- Avoid if acute back pain
- Start light for balance
- Use support if unstable
- Stop on sharp pain
Spotting
Not required; use wall for balance support if needed.
Common Mistakes
- Rounding spine
- Hip rotation
- Locking knee
- Rushing eccentric
- Uneven hips
When to Avoid
- Acute lower back pain
- Recent hamstring strain
- Severe knee instability
Flexibility Needed
- Hamstring flexibility
- Ankle stability
- Hip hinge mobility
Build Up First
- Hip hinge competency
- Single-leg balance
- Core bracing
Also known as
Single-Leg Kettlebell RDL, Kettlebell Single-Leg Deadlift, Single-Leg KB Romanian Deadlift
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