Kettlebell Single Leg Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Kettlebell
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Single Leg Kettlebell Deadlift
How to: Kettlebell Single Leg Deadlift
- Stand with your feet hip-width apart and hold a kettlebell in one hand.
- Shift your weight to the leg opposite the kettlebell and slightly bend that knee.
- Bend at the hips to lower the kettlebell towards the floor, extending your free leg straight behind you.
- Keep your back straight and avoid twisting your torso.
- Return to the starting position by pushing through your heel and engaging your glutes.
- Repeat for desired repetitions and then switch sides.
Common Mistakes
- Rounding the back while lifting.
- Not keeping the weight close to the body.
- Using momentum rather than controlled movements.
Modifications
- Perform the exercise with no weight or a lighter kettlebell for beginners.
- Use a stable surface for support if balance is a concern.
Tips
- Keep your back straight and core engaged throughout the movement.
- Focus on a slow, controlled motion to maximize engagement of the target muscles.
- Use a mirror or a trainer to ensure proper form.
Tags
kettlebell
deadlift
glutes
hamstrings
balance
strength training