Single Leg Deadlift with Kettlebell
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The Single Leg Deadlift with Kettlebell is a unilateral strength exercise that enhances balance, stability, and posterior chain power by hinging at the hips on one leg while holding a kettlebell. It primarily targets the glutes, hamstrings, and back muscles, improving unilateral strength and reducing imbalances. Ideal for athletes, runners, or anyone seeking functional lower body development, it requires only a kettlebell and demands proper form to avoid strain.
How to Perform Single Leg Deadlift with Kettlebell
- 1Stand tall on your left leg with a slight bend in the knee, holding a kettlebell in your right hand at your side. Keep your right leg extended behind you, hovering slightly off the ground. Engage your core and maintain a neutral spine.
- 2Root your left foot into the ground, keeping your chest up and shoulders back.
- 3Inhale as you hinge at your hips, pushing your hips back while extending your right leg straight behind you for balance. Lower the kettlebell toward the floor, allowing it to track close to your left leg.
- 4Continue the hinge until your torso is nearly parallel to the ground or you feel a stretch in your left hamstring—keep the kettlebell close to your shin.
- 5Exhale as you drive your hips forward through your left heel, squeezing your glutes to return to the starting upright position. Keep your right leg extended until your body is tall.
- 6Pause briefly at the top, then repeat for desired reps before switching sides (right leg planted, kettlebell in left hand).
- 7Key form tips: Maintain a flat back—avoid rounding your spine. Keep hips square to the front (no twisting). Use a lighter kettlebell initially to master balance. Common mistakes: Locking the knee, letting the kettlebell swing, or shifting weight to toes.
