Legs · Kettlebell
Kettlebell One Legged Deadlift
How to do the kettlebell one legged deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Hold a kettlebell in one hand and stand on the opposite leg, knee slightly bent. Hinge at the hip and reach the bell toward the floor as your free leg extends straight behind you, keeping your back flat and hips square. Drive through your standing heel and squeeze your glute to return upright, then switch sides.
- 1Feel your standing-leg hamstring and glute load as you hinge
- 2Keep your hips level and square to the floor as you reach down
- 3Drive through your heel and squeeze your glute to stand tall
Common mistakes
- Do not let your hips rotate open toward the working side
- Do not round your back as you reach for the floor
- Do not rush; control the balance through the full range
Muscles worked
The kettlebell one legged deadlift mainly works the hamstrings and glutes, with the forearms, lower back, lower abs, obliques, upper abs, quads, and calves assisting.
- HamstringsPrimary
- GlutesPrimary
- ForearmsSupport
- Lower BackSupport
- Lower AbsSupport
- ObliquesSupport
- Upper AbsSupport
- QuadsSupport
- CalvesSupport
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the kettlebell one legged deadlift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.