Legs / Intermediate / Compound (multi-joint)

Kettlebell One-Legged Deadlift

A kettlebell exercise for the hamstrings, with the glutes, lower back and forearms assisting.

At a glance

Primary

Hamstrings

Secondary

Glutes, Lower back (erectors), Forearms & grip

Equipment

Kettlebell

Movement pattern

Hip hinge

Level

Intermediate

Type

Legs, Compound (multi-joint), One side at a time, Balance / unstable

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

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

Common mistakes

• ✗ Hips opening and rotating toward the ceiling.

  Why it hurts: The pelvis twists, straining the lower back and missing the hip stability work.

  ✓ Instead: Keep both hip bones pointing at the floor and the back toes pointing down.

• ✗ Rounding the back to reach the floor.

  Why it hurts: The spine flexes under load on one leg, which is unstable.

  ✓ Instead: Only lower as far as you can with a flat back; the weight does not need to touch the floor.

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