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Single-Leg Kettlebell Deadlift: How to Do It and Muscles Worked

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Equipment
Kettlebell
Muscle group
Glutes and Hamstrings
Main muscles
hamstrings, gluteus maximus
Also working
gluteus medius, core
Mechanics
Compound
Pattern
Single-leg hinge
Level
Intermediate

The single-leg kettlebell deadlift is an intermediate compound exercise built on a single-leg hinge movement pattern. It requires you to balance on one foot while hinging at the hips to lower a kettlebell toward the floor.

This movement heavily targets the gluteus maximus and hamstrings as the primary drivers. It also recruits the gluteus medius and core as supporting muscles to stabilize your pelvis and keep your torso rigid throughout the repetition.

How to do it

Stand tall with your feet hip-width apart and hold a kettlebell in one hand down by your side. Shift your body weight onto the leg opposite the kettlebell to establish your balance.

  1. Brace your core and maintain a straight line from your head to your heel on the non-working side.
  2. Hinge at your hips by pushing your glutes backward while letting your free leg lift straight out behind you.
  3. Lower the kettlebell straight down toward the floor while keeping a slight bend in your planted knee.
  4. Stop descending when your torso is nearly parallel to the floor or you feel a deep stretch in your hamstrings.
  5. Drive your planted foot into the floor and squeeze your glutes to return to the starting position.

Sets, reps and load

Start with 3 sets of 8 to 10 repetitions per leg. Rest for 60 to 90 seconds between sets to ensure you maintain your balance and form.

Choose a light kettlebell that allows you to complete all repetitions without losing your balance or twisting your torso.

Common mistakes

  • Opening the hips. Point the toes of your trailing leg directly at the floor to keep your pelvis square.
  • Rounding the lower back. Keep your chest proud and brace your core tightly before you begin the hinge.
  • Bending the knee too much. Maintain only a soft bend in the planted leg so the tension stays in your hamstrings and gluteus maximus.
  • Reaching for the floor. Let the kettlebell lower naturally with your torso instead of dropping your shoulder to touch the ground.

Make it easier or harder

Easier

  • Perform the movement with your back toes lightly touching the floor for balance.
  • Practice the single-leg hinge using only your bodyweight before holding a kettlebell.

Harder

  • Hold two kettlebells to increase the total load on your glutes and hamstrings.
  • Stand on a small weight plate to increase the range of motion.

Before you load it up

  • This exercise loads the lower back in a hinged position. If you have a current back injury or back pain that spreads into the leg, get it assessed first and start very light.
  • Balance is part of the challenge. Hold a wall or rail if you are unsteady or have a history of falls.

Swaps and related glutes and hamstrings exercises

Same muscle group with different equipment:

More kettlebell options:

Browse all kettlebell exercises or every glutes and hamstrings exercise.

When to see a doctor or physio

  • Sharp or shooting pain in your lower back during the hinge.
  • Popping or catching sensations in your hip joint.
  • Numbness or tingling traveling down the back of your leg.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.