Kettlebell Single-Leg Deadlift
Improve balance & strength with the Kettlebell Single-Leg Deadlift! Hinge, extend, and conquer. Requires focus & control.
The Kettlebell Single-Leg Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the hip abductors (outer thighs), lower back, core and quads. You'll need: kettlebells.
Required Equipment
Kettlebell Single-Leg Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Hip Abductor (gluteus medius); Spinal Erectors (erector spinae); Abdominals (rectus abdominis); Quads (quadriceps femoris)
Kettlebell Single-Leg Deadlift Variations and Alternatives
How to do the Kettlebell Single-Leg Deadlift
Begin by standing straight while holding a kettlebell by your side in one hand. Stand on the leg that is on the same side as the hand holding the kettlebell.
Keep your back straight and slightly bend the knee of your supporting leg.
Hinge at the hips to lower the kettlebell towards the ground while simultaneously extending your free leg straight behind you for balance. Keep the kettlebell close to your standing leg.
Lower your torso until it is almost parallel to the floor, ensuring to maintain balance and control throughout the movement.
Engage the glutes and hamstrings of your supporting leg to reverse the motion, bring your torso back to the upright position, and lower the extended leg back to the starting position.
Repeat the movement for the desired number of repetitions before switching hands and legs.
Always ensure you maintain a neutral spine, avoid rounding your back, and focus on moving through the hips rather than the waist.
Perform all repetitions on one side before switching to the other side. Aim for an equal number of repetitions on each leg to maintain balance and symmetry in your workout.
Ensure to use a weight that allows you to perform this exercise with good form and control. If new to the exercise, practice the movement without a kettlebell to become comfortable with the balance requirements and hip hinge motion.
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Kettlebell Single-Leg Deadlift FAQs
What muscles does the Kettlebell Single-Leg Deadlift work?
The Kettlebell Single-Leg Deadlift mainly works the glutes & hips and hamstrings, with help from the hip abductors (outer thighs), lower back, core and quads. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Kettlebell Single-Leg Deadlift?
Kettlebells.
Is the Kettlebell Single-Leg Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Single-Leg Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Single-Leg Deadlift variations and alternatives?
Similar exercises include the Barbell Suitcase Deadlift, Barbell Single-Leg Deadlift, Bodyweight Single-Leg Deadlift and Bodyweight Standing Romanian Deadlift.
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