LiftSetsLiftSets / Exercises / Kettlebell One-Legged Deadlift
Kettlebell One-Legged Deadlift
Works the hamstrings. Helped by the glutes and lower back.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
hamstringsgluteslower back
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Kettlebells |
|---|---|
| Level | Intermediate |
What to think about
- Soft knee on the standing leg.
- Hinge at the hip, back leg rises as the chest drops.
- Hips stay square to the floor.
How to do it
- 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.
Other exercises for the hamstrings
- Floor Glute-Ham Raise
- Good Morning
- Good Morning off Pins
- Hanging Bar Good Morning
- Lying Leg Curls
- Natural Glute Ham Raise
- One-Arm Kettlebell Swings
- Reverse Band Sumo Deadlift
Track it in LiftSets
Log Kettlebell One-Legged Deadlift with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store