Kettlebell One Legged Deadlift
Description
The kettlebell single-leg (one-legged) deadlift is a unilateral hip hinge performed with a kettlebell in one hand. You stand on one leg, hinge forward at the hip while the back leg lifts behind you, lowering the kettlebell toward the floor. It builds glute and hamstring strength along with elite balance and proprioception.
Muscle Group
Back, Core, Glutes, Hamstrings
Equipment Required
Kettlebell One Legged Deadlift Instructions
- Stand on your right leg holding a kettlebell in your left hand at your side.
- Brace your core. Slight bend in the right knee.
- Hinge forward at the right hip, sending your left leg straight back behind you.
- Lower the kettlebell toward the floor, keeping it close to your right shin.
- Continue until your torso is roughly parallel to the floor and your left leg is in line with your back.
- Drive through your right heel and squeeze your right glute to return to standing.
- Keep your back flat throughout. Do not rotate your hips.
- Complete reps on one side, then switch.
Kettlebell One Legged Deadlift Form & Visual
Kettlebell One Legged Deadlift Benefits
- Builds unilateral posterior chain strength
- Develops elite balance and proprioception
- Exposes left-right imbalances
- Trains hip-hinge mechanics
- Works at home with one kettlebell
- Useful for athletes and rehabilitation
Kettlebell One Legged Deadlift Muscles Worked
- Gluteus maximus and medius
- Hamstrings
- Erector spinae
- Core (heavy anti-rotation)
- Calves and ankle stabilizers
- Forearms
Kettlebell One Legged Deadlift Variations & Alternatives
- Kettlebell Romanian Deadlift
- Dumbbell Single-Leg RDL
- Barbell Romanian Deadlift
- Landmine Single-Leg RDL
- Suitcase Single-Leg Deadlift
