Kettlebell One-Legged Deadlift

How to do the 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.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	glutes, lower back
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Natural Glute Ham Raise Bodyweight Dumbbell Clean Dumbbell Stiff-Legged Dumbbell Deadlift Dumbbell Floor Glute-Ham Raise Bodyweight Power Clean Barbell Romanian Deadlift Barbell

Easier than the Kettlebell One-Legged Deadlift

Same movement pattern, lower entry difficulty — work up from here.

Smith Machine Stiff-Legged Deadlift beginner · Machine Stiff-Legged Dumbbell Deadlift beginner · Dumbbell Band Good Morning beginner · Resistance Bands

Harder than the Kettlebell One-Legged Deadlift

Split Snatch expert · Barbell Reverse Band Sumo Deadlift expert · Barbell Power Snatch expert · Barbell

Superset the Kettlebell One-Legged Deadlift with

Opposing quads work — alternate sets without extra rest.

Front Squats With Two Kettlebells quads Goblet Squat quads Kettlebell Pistol Squat quads One-Arm Overhead Kettlebell Squats quads

Common questions

What muscles does the Kettlebell One-Legged Deadlift work?

The Kettlebell One-Legged Deadlift primarily works the hamstrings, with the glutes and lower back as secondary movers. Alternating Hang Clean, Double Kettlebell Alternating Hang Clean, and Dumbbell Clean train the same muscle, across 9 equipment types.

What equipment do you need for the Kettlebell One-Legged Deadlift?

Kettlebells. Without kettlebells, Natural Glute Ham Raise, Dumbbell Clean, and Stiff-Legged Dumbbell Deadlift train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Kettlebell One-Legged Deadlift suitable for beginners?

It is rated intermediate. Start with Smith Machine Stiff-Legged Deadlift, Stiff-Legged Dumbbell Deadlift, and Band Good Morning and work up.

Where should the Kettlebell One-Legged Deadlift go in a workout?

Early — the Kettlebell One-Legged Deadlift is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Front Squats With Two Kettlebells and Goblet Squat later.

Similar exercises

Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Dumbbell Clean Dumbbell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell Natural Glute Ham Raise Bodyweight