Kettlebell Single-Leg Deadlift
A single-leg hinge holding a kettlebell on the standing-leg side while the free leg reaches back and the torso lowers to parallel. It builds hamstring strength, hip stability and balance one side at a time.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
Secondary muscles
- Gluteus Medius
- Lower Back (Erector Spinae)
- Forearm Flexors
- Sets
- 3
- Reps
- 8–10 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on one leg with a slight bend in the knee, holding a kettlebell in the hand on the same side.
Hinge at the hip, reaching your free leg straight back as your torso lowers.
Keep your hips square to the floor and the kettlebell hanging under your shoulder.
Lower until your torso and free leg are about parallel to the floor.
Drive the standing hip forward to return upright, then finish the set before switching sides.
Breathing: Inhale as you hinge, exhale as you stand.
Coaching tips
Hips square
Body tips like a seesaw
Soft standing knee
Common mistakes
Opening the hip toward the ceiling
Rounding the back to reach lower
Locking the standing knee
Rushing and losing balance
Safety notes
Hold a wall or rack with the free hand until your balance is steady.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.