Kettlebell Single Leg Deadlift: for Strength, Balance & Core Control

Last Updated on 7 July 2025 by Greg Brookes

The kettlebell single leg deadlift, also known as the single leg Romanian deadlift or one leg deadlift, is a highly underused but extremely important hip-dominant exercise.

All beginners as well as seasoned professionals should be using the single leg kettlebell deadlift to create a stable foundation for their kettlebell training.

If you have not started using the one leg kettlebell deadlift, now is the time to embrace it and reap the rewards this fun unilateral exercise has to offer.

Kettlebell Single Leg Deadlift Benefits

The one legged deadlift is more challenging than the traditional deadlift. It requires good core strength, hip mobility, balance and coordination.

Why This Move Matters:

• Strengthens the core sling system – Enhances cross-body stability from shoulder to opposite hip, vital in sports and martial arts.
• Develops core coordination – Trains your midsection to resist rotation while leaning forward.
• Promotes synergy – Builds connection between hip hinge mechanics, shoulder stabilisation, and core.
• Builds single leg balance and stability – Excellent for injury prevention and joint integrity.
• Improves mobility – Loosens hips, hamstrings, and back to boost movement quality.
• Activates over 600 muscles – Targets the posterior chain and deep stabilisers.

Few exercises combine strength, control, and mobility as effectively.

Kettlebell Single Leg Deadlift Muscles Worked

As mentioned, this movement activates more than 600 muscles. Here are the key players:

• Hamstrings – Primary hip extensors, responsible for pulling you back to standing.
• Core muscles – Especially the obliques and erector spinae that control rotation and posture.
• Gluteal muscles – Maximus, medius, and minimus, vital for balance and power.
• Trapezius – Helps stabilise the shoulders and upper back.
• Forearms – Important for maintaining grip and shoulder control.

Most people will feel the hamstrings and glutes working hardest the next day.

How to Perform the Kettlebell Single Leg Deadlift

Key Technique Tips:

• Start with a flat lower back and hinge from the hips, not the spine.
• Keep your chest lifted and eyes focused about three feet in front of you.
• Create a straight line from your raised leg through your spine to the top of your head.
• To avoid twisting, keep your back foot’s toes pointed down.
• The standing leg should remain soft (slightly bent), not locked.
• Only hinge as far as your hamstrings allow. Don’t reach or let your shoulder drop.
• Maintain a firm grip to engage your shoulder stabilisers.

Watch a Video of the Kettlebell Single Leg Deadlift in Action

Modifications for Beginners:

Use a step or box to limit depth and help maintain tension. Practise without a kettlebell to groove the pattern.

Two Styles of Execution

There are two common methods:

1. From the floor – Start with the kettlebell on the ground, hinge to pick it up, return it fully between reps.
2. From standing – Begin with the bell in your hand and flow continuously through reps.

Beginners should use the first method to reset form between each rep.

Imbalances and Unilateral Strength

It is normal to find one side harder than the other. Address this with intention:

• Start every set on your weaker side.
• Match or slightly exceed the reps on your stronger side.
• Expect this asymmetry to show up in movements like the Turkish get-up.

Progressing with Two Kettlebells

As strength improves, you can:

• Increase the kettlebell weight
• Or use two kettlebells (one in each hand)

Using two bells eliminates the rotational demand, placing more symmetrical load on the hamstrings and glutes. It is more balanced, but offers less core anti-rotation challenge.

Single Leg Deadlift Workouts

This movement works best with low reps and controlled tempo. Try these examples:

Workout 1: Foundation Set

• 5 reps single leg deadlift (left)
• 5 reps single leg deadlift (right)
• Repeat for 3 rounds

Workout 2: Flow Circuit

• 5 reps single arm deadlift each side
• 5 halo rotations each direction
• 5 single leg RDLs each side
• 10 slingshots each direction
• Repeat for 3 rounds

Workout 3: Ascending Ladder

• 1 rep per leg
• 2 reps per leg
• 3 reps per leg
• Continue increasing by 1 rep per side until form breaks

Coach’s Insight: Greg’s Take

This exercise is a true litmus test for unilateral control and hip-hinge proficiency. The first few weeks of coaching this movement are revealing, you see clearly which side dominates, who cheats the hinge, and who’s compensating through the spine.

When students pivot from a wobbling motion to a smooth, steady descent and return, that’s when real transformation begins.

I often use it as an early-week test to guide programming adjustments later in the session. After eight weeks of consistent practice, one client improved lift depth by 30 mm, balanced leg strength, and eliminated low back discomfort, all just from focused single-leg deadlifts.

Pro insight: Keep a focus mirror on the wall during coaching sessions. Instant visual feedback helps athletes self-correct hip tilt and torso alignment more effectively than any external cue.

Conclusion: Why You Should Use the Single Leg Deadlift

The kettlebell single leg deadlift is one of the best unilateral movements for building posterior chain strength, improving mobility, and refining balance.

Whether you are a beginner or seasoned lifter, it teaches you how to control your body through space, resist rotation, and hinge with precision.

Start with bodyweight. Progress to one kettlebell. Use two when appropriate. And always move with intent.

Improve balance and posterior strength further with more drills from the kettlebell exercises hub.

Frequently Asked Questions