Kettlebell One-Legged Deadlift
The Kettlebell One-Legged Deadlift is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The glutes and lower back assist as stabilizers throughout the range of motion.
How to Kettlebell One-Legged Deadlift
- 1
Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
- 2
Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
- 3
Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Kettlebell One-Legged Deadlift work?
The Kettlebell One-Legged Deadlift primarily works the Hamstrings. Secondary muscles include the Glutes, Lower Back, which assist during the movement.
Is the Kettlebell One-Legged Deadlift good for beginners?
The Kettlebell One-Legged Deadlift is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Kettlebell One-Legged Deadlift?
You need kettlebells to perform the Kettlebell One-Legged Deadlift. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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