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Hamstrings · Intermediate

Kettlebell Single Leg Deadlift

Hip-hinge drill training glutes and hamstrings with a braced torso.

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Kettlebell Single Leg Deadlift demonstration

Exercise overview

Training details

HamstringsGlutesCore

Equipment

Kettlebell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold one kettlebell in the hand opposite the working leg and balance on that leg with a soft knee.
  2. 02Hinge from the hip as your free leg reaches backward and your pelvis stays square.
  3. 03Lower the kettlebell close to the standing leg until the hamstring is loaded and your back remains neutral.
  4. 04Drive the working hip forward to return to standing without twisting or touching down.
  5. 05Regain balance, complete the set, and switch the working leg and kettlebell hand.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Single-Leg Romanian Deadlift with Single-Arm RowComparable substituteAlternating Dumbbell Forward LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse Lunge

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