Kettlebell Single-Leg Deadlift
Muscles worked
Instructions
- 1Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
- 2Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
- 3Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Kettlebell Single-Leg Deadlift
The kettlebell single-leg deadlift is a hybrid exercise that combines strength, balance, and bracing in a demanding unilateral movement. By carrying the load on one side and standing on a single leg, this exercise heavily works the hamstrings and glutes of the standing leg, while constantly requiring core and lower back stabilization to offset the asymmetric load. It's an excellent tool for developing proprioception and fixing strength imbalances between the legs that often go unnoticed on classic bilateral movements like the standard deadlift. It's best to start with light loads while mastering balance, before gradually increasing the kettlebell weight.
check_circleBenefits
- check_circleHeavily strengthens the hamstrings and glutes of the standing leg
- check_circleBuilds single-leg balance and proprioception
- check_circleFixes strength imbalances between the legs
- check_circleStrengthens core bracing to offset the asymmetric load
lightbulbExecution tips
- lightbulbKeep a slight bend in the standing knee throughout the movement
- lightbulbExtend the free leg behind you to help maintain balance
- lightbulbStart with a light kettlebell while mastering the technique
- lightbulbKeep the back straight, the motion comes from the hip, not the spine
warningCommon mistakes
- warningRounding the back on the way down to reach for more range
- warningLoading too heavy before having good balance on one leg
- warningBending the standing knee too much, turning the move into a squat
- warningRushing the movement instead of controlling the descent and ascent
helpFrequently asked questions
Do I need good balance for this exercise?expand_more
Yes, it's better to master the standard stiff-legged deadlift before moving to the single-leg version.
What kettlebell weight should I start with?expand_more
Start light, since the initial goal is mastering balance and technique before adding load.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.