VARIATIONS
Single-Leg Kettlebell Deadlift
Kettlebell lowers until body forms a T shape
This unilateral movement targets the hamstrings and glutes while challenging balance and core stability. It corrects muscle imbalances between legs and improves hip hinge mechanics.
HOW TO DO IT
- Stand holding a kettlebell in one hand at your side.
- Shift your weight entirely onto the opposite leg.
- Hinge at the hip to lower the torso while lifting the free leg.
- Lower the kettlebell toward the floor until your body forms a T shape.
- Drive through the standing heel to return to an upright position.
- Complete all reps on one side before switching hands and legs.
COMMON MISTAKES
- Rotating the hips open instead of keeping them square.
- Rounding the lower back while reaching for the floor.
- Bending the standing knee excessively instead of hinging at the hip.
- Looking up which causes the neck to hyperextend.
TIPS
- Keep your hips square to the floor throughout the movement.
- Imagine pushing your standing heel through the ground to stand up.
- Maintain a neutral spine from your head to your raised heel.
- Let the working arm hang straight down like a plumb line.
SAFETY
- Avoid locking the standing knee completely to protect the joint.
- Stop immediately if you feel sharp pain in the lower back or hamstring.
DETAILS
- Muscles
- Hamstrings
- Equipment
- Kettlebell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Single leg deadlift
- Load position
- At the sides
- Arms
- One
- Legs
- One
- Arms straight or bent
- Straight arms
- Legs straight or bent
- Straight legs
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Staggered / split
SIMILAR EXERCISES
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