Kettlebell One Legged Deadlift

A unilateral hinge movement targeting the hamstrings and glutes. It improves balance, hip stability, and corrects muscle imbalances.

Exercise Details

Level: Intermediate
Body Area: lower
Type: hinge
Mechanics: Compound

Required Equipment

Kettlebell

Target Muscle Groups

Primary

Hamstrings

Secondary

Glutes

Setup

Hold a kettlebell in the opposite hand of the standing leg. Maintain a slight bend in the supporting knee.

Instructions

1. Hinge forward while extending the non-supporting leg behind you.
2. Keep your hips level and back flat.
3. Lower the bell toward the floor.
4. Drive through the heel to stand up.
5. Squeeze the glute.

Common Mistakes

1. Rounding the back.
2. Rotating the hips open.
3. Losing balance.

Alternative Exercises

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