Kettlebell Single Leg Dead Lift
Single-leg kettlebell Romanian deadlift — extreme balance, unilateral hip-extension, and trunk-control work.
Level: Intermediate
Primary: Glutes
Secondary: Back - Lower Hamstrings
Movement: Compound
Tags: Balance / Stability Hinge Unilateral
Type: Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Basketball Running Soccer Tennis
Target muscles
The gluteus maximus of the standing leg drives hip extension. The hamstrings work hard through the lengthening. The gluteus medius keeps the pelvis level. The trunk braces against the asymmetric load.
How to perform
Setup
Stand on one leg holding a kettlebell in the opposite hand, slight bend in the standing knee. The free leg extends back as the torso lowers. Trunk braced.
Execution
Hinge forward at the hips while extending the free leg behind, lowering the kettlebell toward the floor. Body forms a T at the bottom. Drive through the standing heel to return to upright. Complete all reps on one side before switching.
Common mistakes
- Pelvis tilting toward the working side.
- Free leg dropping below body line.
- Rounding the lower back.
- Going too heavy.
- Loss of balance.
Progressions and regressions
Regress to bodyweight single-leg deadlifts. To progress, work pause reps or balance challenges.
Programming notes
Excellent unilateral hinge. 3-4 sets of 6-10 per side, twice a week.
