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Upper Legs · Kettlebell
Kettlebell Single Leg Deadlift
Kettlebell Single Leg Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the lower back, core and forearms assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · Gluteus Maximus, Gluteus Medius
Secondary muscles
- Lower Back · Erector Spinae
- Core · Rectus Abdominis, Transversus Abdominis
- Forearms · Forearm Flexors, Forearm Extensors
How to do Kettlebell Single Leg Deadlift
- Stand with feet shoulder width apart and hold a kettlebell in your left hand using an overhand grip. Keep a slight bend in your right knee and lift your left foot slightly off the floor.
- Shift your weight toward the right leg, push your hips back and lean your torso forward as you extend your left leg straight behind you.
- Lower the kettlebell toward the floor beside your right leg while keeping your back straight and your hips level.
- Press through your right foot and bring your hips forward to return upright, then repeat before switching sides.
Form tips
- Keep your chest up and your back straight.
- Keep your hips level and avoid rotating to either side.
- Move slowly and maintain your balance throughout each repetition.
- Inhale as you lower and exhale as you return upright.
Kettlebell Single Leg Deadlift alternatives
More hamstrings exercises
Kettlebell Single Leg Deadlift FAQ
What muscles does Kettlebell Single Leg Deadlift work?
Kettlebell Single Leg Deadlift mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and Gluteus Maximus). The lower back, core and forearms work as secondary muscles.
What equipment do you need for Kettlebell Single Leg Deadlift?
You need a kettlebell.
How many sets and reps of Kettlebell Single Leg Deadlift should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Single Leg Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Kettlebell Single Leg Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Single Leg Deadlift?
Other exercises for the hamstrings include Plate Single Leg Deadlift, Dumbbell Single Leg Deadlift, Barbell Single Leg Deadlift and Bodyweight Single Leg Deadlift.
For developers
Use Kettlebell Single Leg Deadlift in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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