Legs
Kettlebell One Legged Deadlift
A foundational hinge pattern that builds unilateral hip stability and functional glute strength.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall holding a dumbbell in your right hand with your feet hip-width apart and your core engaged.
Shift your weight onto your left leg and slightly bend the knee to create a stable base.
Hinge at your hips to lower the dumbbell toward the floor while simultaneously extending your right leg straight behind you.
Keep your back flat and your shoulders square to the ground as you lower the weight until your torso is nearly parallel to the floor.
Drive your left heel into the ground and squeeze your glutes to return to the upright starting position.
Complete the desired number of repetitions before switching the dumbbell to your left hand and repeating on the right leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lumbar spine during the descent
- Allowing the hips to rotate or open toward the side
- Letting the dumbbell drift too far away from the center of gravity
- Locking the knee of the supporting leg completely straight
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.