Legs · Kettlebell
Kettlebell RDL
How to do the kettlebell rdl, 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
- Extension
- Mechanic
- Isolation
How to do it
Stand holding a kettlebell in each hand at your sides, or one kettlebell in both hands in front of your thighs. Hinge at the hips to lower the weight along your legs while keeping your back flat, then squeeze your glutes and hamstrings to return to standing.
- 1Feel a stretch in your hamstrings as you hinge at the hips
- 2Keep your knees soft and your back flat
- 3Squeeze your glutes at the top of each rep
Common mistakes
- Do not round your upper back or shoulders
- Do not shift your weight onto your toes
- Do not hyperextend your hips at the top
Muscles worked
The kettlebell rdl mainly works the hamstrings and glutes, with the lower back, calves, and quads assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- CalvesSupport
- QuadsSupport
Kovo programs the kettlebell rdl 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.