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Kettlebell Single Leg Deadlift

Step by step instructions, muscle activation and variants for the Kettlebell Single Leg Deadlift.

MediumGlutesHamstrings

About this exercise

The Kettlebell Single-Leg Deadlift is a unilateral hinge movement that develops hamstring and glute strength while simultaneously challenging balance and core stability. Performing it on one leg increases the demand on the stabilizing muscles of the hip and ankle, making it an excellent tool for correcting left-right asymmetries.

How to Perform

  • Stand on one leg holding a kettlebell in the opposite hand (or same-side hand), arm hanging straight down
  • Hinge at the hip and lower the kettlebell toward the floor while extending the free leg behind you for counterbalance
  • Keep your back flat and hips square throughout the movement
  • Lower until your torso is roughly parallel to the floor or until a hamstring stretch is felt
  • Drive through the standing heel to return to the upright position, squeezing the glute at the top
  • Complete all reps on one side before switching legs

Muscle Activation

Primary
GlutesHamstrings
Secondary
CoreLower back

About the Kettlebell Single Leg Deadlift

The Kettlebell Single Leg Deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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