Kettlebell Single Leg Deadlift
How to do it
Starting position
- Hold the kettlebell lightly in your right hand
- Step your right foot slightly back to find your balance
- Bend your left knee just slightly
- Look naturally at the floor in front of you
Movement
- Hinge your torso forward and extend your right leg back
- Before your back rounds, slowly lower the kettlebell to the point where you feel a stretch in the back of your left thigh
- Bring your torso back upright using your left glute
Breathing
Inhale as you lower your torso and exhale as you come back up
Trainer tips
- Stand on one leg and alternate sides
- Keep your hips level so they don't open up
- Bend your supporting knee slightly
Cautions
- Rounding your back can cause a lumbar injury, so keep your back straight
- If your knee caves inward, it strains the joint, so be careful
- Rotating the pelvis to the side
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Glutes Hamstrings |
|---|---|
| Secondary muscles | Lower back · Quads · Traps · Upper back · Forearms · Lats · Obliques |
| Equipment |  Kettlebell |
| Movement pattern | Hinge |
| Rep range | 8–12 reps (one side at a time) |
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How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the kettlebell, it moves up to the next weight you have. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Kettlebell Glute BridgeEasierKettlebell DeadliftEasierKettlebell Alternating SwingHarderKettlebell Double SnatchHarderDumbbell Single Arm DeadliftSimilar exerciseConventional DeadliftSimilar exerciseMachine Standing Hip ExtensionSimilar exerciseDumbbell DeadliftSame muscle · different equipmentResistance Band Glute BridgeSame muscle · different equipmentCable Pull ThroughSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.