# Kettlebell Single Leg Deadlift

A unilateral kettlebell hinge targeting the hamstrings and glutes. Builds single-leg posterior chain strength, balance, and side-to-side control.

- Intermediate · Compound
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebell-single-leg-deadlift/video/female.mp4
- HTML: https://seto.fit/exercises/kettlebell-single-leg-deadlift/

## Muscles worked

- Hamstrings: 9/10
- Glutes: 8/10
- Lower back: 4/10

## How to do the Kettlebell Single Leg Deadlift

1. Stand tall, holding a kettlebell in one hand near your thigh.
2. Shift your weight and push your hips back, extending one leg behind you.
3. Keep your back straight as you lower the kettlebell toward the floor.
4. Push through your heel to return to the starting position.
5. Complete all reps before switching the kettlebell to the other hand.

### Full technique — 7 steps

1. Stand tall with feet hip-width apart, holding a kettlebell in one hand by your thigh.
2. Shift your weight onto the opposite leg and keep a slight bend in the standing knee.
3. Tighten your stomach and hinge at the hips as your free leg reaches straight behind you.
4. Let the kettlebell travel close to the standing leg while keeping hips mostly square.
5. Lower until you feel a strong hamstring stretch or your torso approaches parallel to the floor.
6. Drive the standing foot into the floor and extend the hip to return upright.
7. Finish tall without twisting, then complete all reps before switching sides.

## Common mistakes

- Opening the hips too early
- Turning it into a squat
- Kettlebell drifting away from leg
- Rounding through the spine
- Using momentum to stand up

## Form cues

- Reach long through back leg
- Keep hips square
- Keep kettlebell close
- Stand through the heel
- Own the bottom position

## How much to do

- **Strength** (good fit): 4–5 sets of 5–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Single Leg Deadlift (Barbell)](https://seto.fit/exercises/single-leg-deadlift-barbell/), [Romanian Deadlift](https://seto.fit/exercises/romanian-deadlift/)
- **Dumbbells**: [Dumbbell Romanian Deadlift](https://seto.fit/exercises/dumbbell-romanian-deadlift/), [Dumbbell Stiff Leg Deadlift](https://seto.fit/exercises/dumbbell-stiff-leg-deadlift/)
- **Resistance bands**: [Resistance Band Good Morning](https://seto.fit/exercises/band-good-morning/), [Resistance Band Pull Through](https://seto.fit/exercises/resistance-band-pull-through/)
- **Cable machine**: [Cable Pull Through](https://seto.fit/exercises/cable-pull-through/), [Single Leg Cable Romanian Deadlift](https://seto.fit/exercises/single-leg-cable-romanian-deadlift/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Kettlebell Good Morning](https://seto.fit/exercises/kettlebell-good-morning/) — Beginner
- Easier: [Staggered Stance Double Kettlebell Romanian Deadlift](https://seto.fit/exercises/staggered-stance-double-kettlebell-romanian-deadlift/) — Intermediate
- **This exercise: Kettlebell Single Leg Deadlift — Intermediate**
- Harder: [Zercher Good Morning](https://seto.fit/exercises/zercher-good-morning/) — Advanced
- Harder: [Good Morning](https://seto.fit/exercises/good-morning/) — Advanced

## Quick answers

### What muscles does the Kettlebell Single Leg Deadlift work?

Primary: Hamstrings 9/10, Glutes 8/10. Also works: Lower back 4/10.

### When should I do the Kettlebell Single Leg Deadlift in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Kettlebell Single Leg Deadlift?

Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Kettlebell Single Leg Deadlift?

Barbell: Single Leg Deadlift (Barbell), Romanian Deadlift. Dumbbells: Dumbbell Romanian Deadlift, Dumbbell Stiff Leg Deadlift. Resistance bands: Resistance Band Good Morning, Resistance Band Pull Through. Cable machine: Cable Pull Through, Single Leg Cable Romanian Deadlift.

### What is an easier version of the Kettlebell Single Leg Deadlift?

Staggered Stance Double Kettlebell Romanian Deadlift (Intermediate), Kettlebell Good Morning (Beginner).

### What is a harder version of the Kettlebell Single Leg Deadlift?

Zercher Good Morning (Advanced), Good Morning (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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