Kettlebell Single Leg Deadlift

Muscles worked by the Kettlebell Single Leg Deadlift

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Lower BackErector SpinaeGlute MediusGluteus Medius

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Single Leg Deadlift

1. Hold a kettlebell in one hand and stand on the opposite leg.
2. Hinge at the hip and lower the kettlebell toward the floor.
3. Extend your free leg straight back for balance.
4. Lower until your torso is parallel to the floor.
5. Drive through your standing heel to return to standing.
6. Complete reps on one side, then switch.

Form tips

• Keep your hips square to the floor as you hinge.
• Keep a soft bend in your standing knee.
• Fix your eyes on one spot to steady your balance.

At a glance

Kettlebell Single Leg Deadlift in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Dumbbell Deadlift
• Dumbbell Romanian Deadlift
• Good Morning
• Hex Bar Deadlift
• Kettlebell Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-single-leg-deadlift",
  "name_en": "Kettlebell Single Leg Deadlift",
  "name_de": "Kettlebell-Einbein-Kreuzheben",
  "name_es": "Peso muerto a una pierna con pesa rusa",
  "description_en": "A single-leg hip hinge holding a kettlebell, training the hamstrings and glutes while challenging balance.",
  "description_de": "Ein einbeiniges Kreuzheben mit der Kettlebell in einer Hand, das Gesäß, Beinbeuger und Gleichgewicht trainiert.",
  "description_es": "Un peso muerto a una pierna con pesa rusa que fortalece glúteos e isquiotibiales y pone a prueba el equilibrio.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "back",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "gluteus_medius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "shoulder_safe",
    "knee_safe"
  ],
  "variation_group": "deadlift",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Hold a kettlebell in one hand and stand on the opposite leg.",
    "Hinge at the hip and lower the kettlebell toward the floor.",
    "Extend your free leg straight back for balance.",
    "Lower until your torso is parallel to the floor.",
    "Drive through your standing heel to return to standing.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Halte ein Kettlebell in einer Hand und steh auf dem gegenüberliegenden Bein.",
    "Hüfte beugen und das Kettlebell zum Boden absenken.",
    "Das freie Bein gerade nach hinten strecken für die Balance.",
    "Absenken, bis der Oberkörper parallel zum Boden ist.",
    "Durch die Ferse des Standbeins drücken und aufstehen.",
    "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
  ],
  "instructions_es": [
    "Sostén una pesa rusa en una mano y párate en la pierna contraria.",
    "Bisagra en la cadera y baja la pesa rusa hacia el suelo.",
    "Extiende la pierna libre hacia atrás para mantener el equilibrio.",
    "Baja hasta que el torso quede paralelo al suelo.",
    "Empuja a través del talón de apoyo para volver a ponerte de pie.",
    "Completa las repeticiones en un lado y luego cambia."
  ],
  "tips_en": [
    "Keep your hips square to the floor as you hinge.",
    "Keep a soft bend in your standing knee.",
    "Fix your eyes on one spot to steady your balance."
  ],
  "tips_de": [
    "Halte die Hüfte parallel zum Boden, ohne sie aufzudrehen.",
    "Lass das Standbein leicht gebeugt, um stabiler zu stehen.",
    "Fixiere einen Punkt am Boden, das erleichtert das Gleichgewicht."
  ],
  "tips_es": [
    "Mantén la cadera cuadrada, sin abrirla hacia el lado libre.",
    "Fija la mirada en un punto del suelo para equilibrarte mejor.",
    "Flexiona ligeramente la rodilla de apoyo durante la bisagra."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-single-leg-deadlift-start.webp",
      "peak": "images/flat/kettlebell-single-leg-deadlift-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-single-leg-deadlift");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.