Hamstrings
Kettlebell Single Leg Deadlift
The Kettlebell Single Leg Deadlift is a strength exercise with a kettlebell for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 21%, hamstrings (biceps femoris) 19% and hamstrings (semitendinosus/-membranosus) 16%.
How to do it
- Hold a kettlebell in one hand and stand on the opposite leg with a soft knee.
- Brace the core and keep the hips level.
- Hinge forward on the standing leg while the free leg extends straight behind you.
- Lower the bell toward the floor until the torso and back leg form one line close to horizontal.
- Drive the standing hip forward to return upright, then switch sides after the set.
Tips
- Point the toes of the back leg down to keep the hips from opening.
- Reach the back heel toward the wall behind you for balance.
Common mistakes
- Rotating the hips open toward the ceiling.
- Bending the standing knee and squatting.
- Rounding the back to reach the floor.
Muscles worked by the Kettlebell Single Leg Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Balancing on one leg adds glute medius and trunk control. Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Kettlebell Single Leg Deadlift alternatives
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Frequently asked questions
What muscles does the Kettlebell Single Leg Deadlift work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back), adductors and gluteus medius assist.
Is the Kettlebell Single Leg Deadlift good for beginners?
The Kettlebell Single Leg Deadlift is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the Kettlebell Single Leg Deadlift?
For example the B-Stance Romanian Deadlift, Single Leg Barbell Deadlift and Band Romanian Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Single Leg Deadlift harder?
Add weight or reps, or move on to the Single Leg Barbell Deadlift and Snatch Grip Romanian Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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