Exercise guide
Kettlebell One Legged Deadlift
- Intermediate
- Compound
- Rep-based
- Back
- Hips
- Lower legs
This unilateral hinge exercise builds exceptional balance and stability while isolating the hamstrings and glutes through a deep stretch. It effectively targets the posterior chain and strengthens the core by resisting rotational forces.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart, holding a kettlebell in the hand opposite to your primary working leg (contralateral load).
- Shift your weight onto the working leg and find a stable tripod foot position, distributing weight between the big toe, pinky toe, and heel.
- Soften the knee of the working leg slightly and engage your core to square your hips and shoulders toward the front.
How to do it
- Inhale and hinge at the hips, lowering the kettlebell toward the floor while simultaneously extending the non-working leg straight back behind you.
- Lower until your torso and back leg are roughly parallel to the floor, keeping the kettlebell traveling in a vertical line close to your standing leg.
- Exhale and drive through the heel of the standing leg to return to the starting position, squeezing the glute at the top.
- Maintain a controlled tempo, taking approximately 3 seconds to lower the weight and 1 second to return to standing.
Form checklist
- Keep the back flat and neck neutral, looking at a point on the floor a few feet in front of you.
- Ensure the hips remain square to the floor; do not let the non-working hip rotate upward.
- Maintain a slight, fixed bend in the standing knee without letting it collapse inward.
- Keep the kettlebell close to your shin to minimize stress on the lower back.
Pro tips
- Focus on 'pushing the floor away' with your standing heel to maximize glute recruitment and stability.
- Imagine reaching your back heel toward the wall behind you to create full-body tension and maintain a straight line from head to heel.
- Grip the kettlebell handle tightly to engage the lats, which helps stabilize the spine during the hinge.
Make it harder
- Hold a kettlebell in each hand to increase the total load and the demand on your grip and core.
- Perform the movement on a slightly elevated surface, such as a low block, to increase the range of motion and the stretch on the hamstrings.
Frequently asked
- What muscles does the kettlebell one legged deadlift work?
- The kettlebell one legged deadlift primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the kettlebell one legged deadlift?
- The kettlebell one legged deadlift uses kettlebell.
- Is the kettlebell one legged deadlift good for beginners?
- The kettlebell one legged deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
- Banded Glute Ham RaiseIntermediate · glutes and hamstrings
- Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius