How to Do Single Leg Deadlift with Kettlebell: Muscles Worked & Proper Form

Muscles Worked in Single Leg Deadlift with Kettlebell

Primary muscles worked:

• Glutes
• Hamstrings
• Lower Back

Secondary muscles worked:

• Abductors
• Adductors
• Forearm Flexors
• Trapezius

How to Do Single Leg Deadlift with Kettlebell

1. Stand on one leg, holding a kettlebell in the opposite hand, maintaining an upright posture with a slight bend in the knee of the standing leg.
2. Hinge forward at the hips, extending your free leg straight back as your torso lowers.
3. Keep your back straight and lower the kettlebell toward the ground without touching it.
4. Drive through the heel of the standing leg to return to an upright position.
5. Repeat for the desired number of repetitions, and then switch legs.

Commentary

The Single-Leg Deadlift with Kettlebell is an effective exercise for strengthening the hamstrings, glutes, and core while improving balance and stability. The movement is more similar to a stiff-legged deadlift than a regular deadlift, as it emphasizes the hip hinge, engaging the posterior chain.