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Hamstrings · Intermediate

Kettlebell Single Leg Hand Supported Romanian Deadlift

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

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Kettlebell Single Leg Hand Supported Romanian 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 a stable support lightly with one hand and the kettlebell in the other, then shift onto the working leg.
  2. 02Soften the standing knee and extend the free leg behind you as a counterbalance.
  3. 03Hinge at the hip and lower the kettlebell close to the working leg while keeping the spine long and pelvis level.
  4. 04Stop when the hamstring is strongly loaded or before the back or hips lose position.
  5. 05Drive the hip forward to stand tall, using the support only for balance, then repeat before switching sides.

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Variations

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

Related variationDumbbell Single Leg Hand Supported Romanian DeadliftRelated variationDumbbell Rear Foot Elevated Romanian DeadliftRelated variationSingle-Leg Romanian Deadlift

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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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