Kettlebell Single-Leg Deadlift tutorial
The kettlebell single-leg deadlift is a compound exercise for the hamstrings and glutes that also challenges balance and hip stability. Training one leg at a time reveals and corrects side-to-side imbalances and is very useful for athletes.
How to perform
- Stand tall and hold the kettlebell in the hand opposite your standing leg.
- Shift your weight onto the standing leg and bend its knee slightly.
- Hinge at the hips while extending your free leg straight back.
- Lower the kettlebell close to your leg with a flat back until you feel a hamstring stretch.
- Drive through the heel of your standing leg and squeeze your glutes to return to standing.
- After finishing your reps, switch legs and hands.
Breathing: Inhale as you hinge down and exhale as you return to standing.
Key tips
- Keep your hips square to the floor and don't let them open to the side.
- Move your torso and back leg as one straight line.
- Fix your gaze on a point on the floor to improve balance.
Common mistakes
- Rounding the back on the way down.
- Letting the hips open and the body rotate sideways.
- Locking the knee of the standing leg.
Safety: People with low-back pain or balance issues should start light next to a wall and stop if they feel back pain or lose balance.
HamstringsPrimary muscle
KettlebellEquipment
IntermediateLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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