Kettlebell One-Legged Deadlift

The Kettlebell One-Legged Deadlift primarily targets your Hamstrings, with support from Glutes, Lower Back. It requires kettlebell and is best suited to intermediate lifters.

Intermediate level · Equipment: Kettlebell · Compound · Pull

Primary muscles: Hamstrings Secondary muscles: Glutes, Lower Back

How to perform Kettlebell One-Legged Deadlift

Step 1. Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
Step 2. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
Step 3. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

Frequently asked questions

How do I maintain balance during the kettlebell one-legged deadlift?

Focus on a fixed point on the floor and keep the standing foot rooted with three points of contact. Engaging the core and keeping the kettlebell close to the shin helps stabilize the center of gravity.

Which primary muscles are targeted by this movement?

The exercise primarily targets the hamstrings through a hip-hinge pattern. It also heavily engages the gluteus medius and core stabilizers to manage the unilateral load and maintain balance.

What is a common mistake to avoid during the descent?

Avoid rounding the lumbar spine or reaching for the floor with the shoulder. Ensure the hips remain square to the ground and the movement comes from hinging at the hip rather than bending the waist.

How can a beginner modify this exercise if balance is an issue?

Perform a kickstand deadlift by keeping the toes of the non-working leg on the floor for stability. This allows the trainee to focus on the hamstring hinge pattern without the balance requirement of a full single-leg lift.

What is the recommended set and rep range for this exercise?

Perform 3 to 4 sets of 8 to 12 repetitions per side to build hypertrophy and stability. Use a moderate weight that allows for controlled eccentric movement and a full range of motion without losing form.

Sample sets & reps for Kettlebell One-Legged Deadlift

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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