Kettlebell single-leg deadlift: How to Do It, Muscles Worked

Step by step

Stand on one leg, knee slightly bent, kettlebell in hand.
Push your hips back as your free leg lifts behind you.
Squeeze your buttock to stand tall again.

What you should feel

A stretch in the back of your standing leg and a squeeze in the buttock; your lower back should not hurt.

Common mistake

Rounding the back and twisting the hips; keep your back flat and hips square to the floor.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Hamstrings Glutes

Helps

Lower back Forearms Abs

Equipment

Kettlebell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Romanian deadliftHamstrings, Glutes

Dumbbell Romanian deadliftHamstrings, Glutes

Single-leg dumbbell Romanian deadliftHamstrings, Glutes

Leg curlHamstrings

Good morningHamstrings, Glutes

Smith machine stiff-leg deadliftHamstrings, Glutes

Questions

What muscles does the kettlebell single-leg deadlift work?

Kettlebell single-leg deadlift mainly works your hamstrings and glutes. It also helps your lower back, forearms, and abs.

Can I do the kettlebell single-leg deadlift at home?

Yes, if you have this at home: kettlebell.

How many sets and reps of the kettlebell single-leg deadlift?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your hamstrings

Kettlebell single-leg deadlift