Kettlebell One-Legged Deadlift

Kettlebell One-Legged Deadlift is a resistance exercise - strength exercise involving Hamstrings, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings, Gluteus maximus
Secondary muscles: Gluteus medius, Forearms, Foot stabilizers
Exercise type: Resistance exercise - strength

Exercise technique

Load side
Hold the bell in the hand on the same side as the standing leg.
Support
Slightly bend the knee and spread your foot against the floor.
Rear reach
Extend the free leg backward.
Hinge
Hinge at the hip, lowering the bell close to the supporting leg.
Pelvis
Keep the rear hip facing the floor rather than opening upward.
Rise
Extend the supporting hip to bring the torso upright.
Finish balance
Balance on one foot with the bell hanging at your side.

Key technique points

Do not transfer the weight to the opposite hand.
Do not roll onto the outside edge of the standing foot.
Do not rotate the hips toward the ceiling.
Do not swing the bell away from the leg.
Keep knee bend small.
Aim for a horizontal torso only if control allows.

Common mistakes

Using the opposite hand

Moving the weight opposite the standing leg changes the torso balance task.

Opening the hips

Rotation is added to the hinge.

Loading the outer foot

Pressure escapes toward the supporting edge on the loaded side.

Collapsing the knee

The movement approaches a single-leg squat.

Reaching the arm out

The load moves farther from the torso.

Swinging the rear leg

Momentum provides balance.

Frequently asked questions