Deadlift Single-Leg (Kettlebell)

A single-leg deadlift with a kettlebell to build unilateral hamstring and glute strength while improving balance and stability.

Instructions

1. Hold a kettlebell by the handle in one hand and stand on the same side leg.
2. Keep a slight bend in your standing knee throughout the movement.
3. Hinge at the hip by pushing your buttocks backward and extending your free leg behind you.
4. Lower the kettlebell toward the ground while maintaining a neutral spine and upright torso.
5. Continue until your torso is approximately parallel to the ground or your hamstring is fully stretched.
6. Drive through your standing leg to return to standing, driven by your hip extension.

Tips

• Keep your chest up and maintain a neutral spine throughout the entire movement.
• Use your free leg for balance rather than as a primary driver of the movement.
• Start light and progress conservatively as this is a demanding single-leg movement.
• This movement builds single-leg strength, stability, and balance.
• Maintain consistent tension through your standing leg’s entire range of motion.