Kettlebell One-Legged Deadlift
Kettlebell One-Legged Deadlift is a intermediate-level compound in the strength category that primarily works the hamstrings. It also recruits the glutes and lower back. It is performed with kettlebell.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.