One Leg Kettlebell Deadlift
Reps10 times
Calories burned36 kcal
LevelMedium
Changing duration and load is available in our application
Take the kettlebell in your hand. Stand on one leg, the kettlebell should be on the same side, as shown in the picture. The knee is slightly bent. Bend forward, tensing your leg. Stretch your free leg back to maintain balance. Keep moving, lowering the kettlebell until your upper body is parallel to the floor. Straighten up, returning to the starting position.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Start position
Hold the kettlebell in the hand on the same side as the supporting leg. Stand on one leg with a slight knee bend, eyes forward.
02
Balance
Extend the free leg back to keep your balance and lean the torso slightly forward.
03
Lowering
Hinge forward smoothly, lowering the weight along the standing leg until the torso is almost parallel to the floor.
04
Spine control
Keep your back straight, push the hips back and do not let the knee travel past the toes.
05
Hold
Pause for a second at the bottom while keeping your balance.
06
Return
Drive up with the hamstrings and glutes back to the start without jerking.
Variants
Beginner
Perform with no weight or a light load while holding a support with the free hand.
Middle
Use a moderate kettlebell and lower until the torso reaches parallel.
Professional
Increase the weight and add a pause at the bottom for better control.
Which muscles are working
The main load falls on the hamstrings, glutes and stabilizer muscles.
Benefits of the exercise
Strength
Builds hamstring and glute strength.
Balance
Trains balance and single-leg stability.
Simply
Needs very little equipment or space.
Contraindications
Acute pain in the lower back or hip joint.
Balance disorders or dizziness.
Recent knee or ankle injuries without medical clearance.
Recommendations
Strength
Start with 2–3 sets of 8–10 reps per leg, resting 60–90 seconds.
Balance
Move slowly and avoid using torso momentum.
