Kettlebell One-Legged Deadlift

Hamstrings

Kettlebell One-Legged Deadlift

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePull

A single-leg hip hinge holding a kettlebell, challenging the hamstrings, glutes and balance.

Strength

Primary musclesHamstrings

Secondary musclesGlutes Lower Back

Energy burned

≈ 28 kcalFor 3 × 8–12, rest 90s · ≈ 4.9 kcal/min

Estimate range 21–35 kcal (±25 %)

Muscle mass worked16 %

Effort during a set8.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Balance on one leg with a kettlebell in the opposite hand.
2Unlock the knee of your standing leg slightly.
3Tighten your core and look at a spot on the floor ahead.

How to perform

1Push your hips back as your free leg sweeps behind you.
2Let the bell travel down along your standing leg while your back stays flat.
3Lower until your torso is roughly parallel to the floor.
4Push your foot into the ground and bring your hips through to stand tall.