Kettlebell One-Legged Deadlift

The kettlebell single-leg deadlift is a variation on the kettlebell deadlift where one foot stays planted on the ground while the other raises into the air at the bottom of the movement. It's popular in lower-body training for strength and muscle building, but also trains balance, grip, and the core muscles.


  1. Targets each glute individually to strengthen both sides equally
  2. Builds back and glute strength and size, as well as grip strength
  3. Teaches and enforces the hip hinge movement pattern for deadlifts
  4. If balance is a challenge, the movement is still effective if you hold on to a post or other stable object

Kettlebell One-Legged Deadlift Images


Kettlebell One-Legged Deadlift Instructions

Kettlebell One-Legged Deadlift muscle diagram
  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.