Exercise guide
Kettlebell Single Leg Deadlift
- Intermediate
- Compound
- Rep-based
- Back
- Hips
- Lower legs
This unilateral hinge movement targets the hamstrings and glutes while developing core stability and balance. It effectively isolates each leg to correct muscle imbalances and improve functional hip strength through a controlled range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart, holding a kettlebell in the hand opposite to your standing (working) leg.
- Shift your weight onto the working leg, keeping a slight, 'soft' bend in the knee.
- Engage your core and pull your shoulders back and down to set a neutral spine and stable upper body.
How to do it
- Inhale as you hinge at the hips, sending your non-working leg straight back while lowering the kettlebell toward the floor in a straight line.
- Lower the weight until your torso and back leg are roughly parallel to the ground, ensuring your back remains flat.
- Exhale and drive through the heel of your standing leg to return to the upright starting position.
- Maintain a controlled 3-1-1 tempo (3 seconds down, 1 second pause at the bottom, 1 second to rise).
Form checklist
- Keep your hips square to the floor; do not let the pelvis rotate open toward the side.
- Maintain a neutral neck by looking at a spot on the floor about three feet in front of you.
- Keep the kettlebell close to your standing leg throughout the entire descent and ascent.
- Ensure the back leg stays active and straight, with toes pointed toward the ground.
Pro tips
- Focus on 'pushing the floor away' with your standing heel to maximize glute recruitment and stability.
- Think of your body as a see-saw; as your head goes down, your back heel must go up at the exact same rate to maintain a straight line from head to toe.
Make it harder
- Perform the movement with a 'floating' foot, never letting the non-working leg touch the ground between repetitions to increase time under tension.
- Hold a kettlebell in each hand (bilateral load) to further challenge your grip and balance.
Frequently asked
- What muscles does the kettlebell single leg deadlift work?
- The kettlebell single leg deadlift primarily targets the calves, glutes, and hamstrings, and also works the adductors and erector spinae as secondary muscles.
- What equipment do you need for the kettlebell single leg deadlift?
- The kettlebell single leg deadlift uses kettlebell.
- Is the kettlebell single leg deadlift good for beginners?
- The kettlebell single leg deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Dumbbell RDL Death MarchIntermediate · calves, glutes, and hamstrings
- Dumbbell Single Arm DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius