Kettlebell One Legged Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Kettlebell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Quadriceps, Soleus, Hamstrings, Adductor Magnus, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Leg Kettlebell Deadlift
Visualised Target Muscle Groups
Front
Back
How to: Kettlebell One Legged Deadlift
- Stand on one leg holding a kettlebell in the opposite hand.
- Bending at the hips, lower the kettlebell towards the ground while extending your free leg behind you.
- Keep your back straight and hinge at the hips.
- Return to the starting position by driving through your standing leg.
- Repeat for desired reps, then switch legs.
Common Mistakes
- Rounding the lower back during the lift.
- Not engaging the core muscles for stability.
- Allowing the leg to drift too far behind the body.
Modifications
- Use a lighter kettlebell for less strain.
- Perform the deadlift with two feet on the ground for added stability.
Tips
- Keep your back straight to avoid straining your lower back.
- Focus on controlling your movement to engage your glutes effectively.
- Try to keep your non-working leg straight and in line with your body.
Tags
glutes
deadlift
kettlebell
strength
balance
core
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