The single leg deadlift is one of the best exercises for building balance, stability, and unilateral leg strength. Adding a kettlebell increases the challenge and makes it an excellent full-body exercise.
Why Single Leg?
Most sports and daily activities require single-leg strength and stability. The single leg deadlift directly mimics these real-world movements and reveals strength imbalances between legs.
Benefits
- Builds balance and proprioception
- Corrects strength imbalances between legs
- Strengthens hamstrings and glutes
- Improves hip mobility and flexibility
- Transfers to better athletic performance
Technique
- Stand on your right leg, holding a kettlebell in your left hand
- Keep your standing leg slightly soft
- Hinge at the hips, extending your left leg behind you
- Lower the kettlebell toward the floor as your torso folds forward
- Keep your back flat and core braced
- Return to standing by squeezing your glute and hamstring
- Complete all reps on one side, then switch
Common Mistakes
- Locking out the standing knee completely
- Rotating the pelvis excessively
- Using too much weight too soon
- Rounding the back
Programming
Start with 3 sets of 6-8 reps per leg. Focus on balance first, then add weight. Perform 2-3 times per week.
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