Kettlebell Single Leg Deadlift

Description

The kettlebell single-leg deadlift is a unilateral hip-hinge exercise where you balance on one leg while lowering a kettlebell toward the floor. The kettlebell's offset weight challenges grip and stability differently than a dumbbell, and the lower-hanging bell allows a slightly longer range of motion. It is one of the best exercises for building unilateral posterior-chain strength and balance.

Muscle Group

Glutes, Hamstrings, Hips

Equipment Required

Kettlebell

Kettlebell Single Leg Deadlift Instructions

Stand tall on your right leg holding a kettlebell in your left hand (opposite the standing leg) by the handle.
Your left foot rests lightly behind you for balance. Most weight is on your right leg.
Soft-bend your right knee and hold that fixed angle throughout. Brace your core hard.
Begin the descent by hinging forward at the right hip. Let your left leg lift behind you to counterbalance.
Keep your hips square. Keep your back flat with a slight natural arch.
Lower the kettlebell along the front of your right leg toward the floor. Continue until your torso and left leg form a straight line roughly parallel to the floor.
Reverse the movement by squeezing your right glute and driving your hips forward to stand back up.
Complete all reps on the right leg, then switch sides.