GymPlan AIKettlebell One-Legged Deadlift
Kettlebell One-Legged Deadlift is an intermediate compound kettlebell exercise that mainly works your hamstrings, with help from your glutes and lower back.
How to do the kettlebell one-legged deadlift
- Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
- Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
- Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialKettlebell One-Legged Deadlift alternatives
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Ball Leg CurlOther · BeginnerFAQ
What muscles does the kettlebell one-legged deadlift work?
It mainly works your hamstrings; your glutes and lower back assist.
How many sets and reps of kettlebell one-legged deadlift should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the kettlebell one-legged deadlift good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.