Exercise Guide
How to do kettlebell one arm legged deadlift
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
Commonly known as the Single-Leg RDL, this exercise is a masterclass in 'unilateral' (one-sided) training. It targets the hamstrings and glutes while forcing the small stabilizing muscles of your hips and ankles to work overtime to keep you upright.
Because you are on one leg, you cannot use as much weight as a standard deadlift, but the 'tension' on the working muscle is often much higher. It is a fantastic tool for fixing strength imbalances between your left and right sides and for building athletic balance.
Why Use It
- Fixes strength imbalances between legs.
- Builds incredible balance and ankle stability.
- Deeply targets the hamstrings and the 'glute-ham' tie-in.
When to Use It
Use this as an accessory movement after your main heavy lifts. It's also a great 'corrective' exercise for those with lower back issues, as it loads the legs heavily with less total weight on the spine.
Stats
Instructions for Proper Form
Setup
- The Grip: Hold the kettlebell in your right hand. Stand on your left leg.
- The Soft Knee: Keep a very slight bend in your left knee—don't lock it out.
Execution
- The Hinge: Lean forward at the hip while simultaneously lifting your right leg straight back behind you.
- The T-Shape: Your body should form a 'T' shape at the bottom. Keep your hips square to the floor.
- The Return: Squeeze your left glute to pull your torso back to upright.
Coaching Cue
'Toes to the floor.' Point the toes of your floating foot toward the ground. This keeps your hips from opening up to the side and keeps the tension on your hamstrings.
Common Mistakes
- Opening the Hips: Many people let their floating hip rotate toward the ceiling. Keep both hip bones pointing at the floor.
- Rounding the Back: Don't reach for the floor with the weight. Only go as low as your hamstring flexibility allows while keeping a flat back.
- Losing the 'Line': Your back leg and your torso should move as one solid piece, like a see-saw.
Pro-Tip
If you're struggling with balance, try doing this next to a wall and lightly touch it with your free hand for stability until you get stronger.
Mistakes by Level
Beginner
- Falling over (normal!).
- Rounding the spine to reach the floor.
Intermediate
- Letting the kettlebell drift too far away from the standing leg.
- Bending the standing knee too much (turning it into a squat).
Advanced
- Moving too fast and using momentum instead of control.
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Hinge
Body Position
Standing
Load Style
Unilateral
Muscles Worked
Primary
- Hamstrings
- Glutes
Secondary
- Lower-back
- Core
Stabilizers
- Ankles
- Hips
- Obliques
Setup Requirements
- Hold the kettlebell in the hand opposite to your standing leg (e.g., left hand holds the bell, right leg stays on the floor).
- Stand tall with a slight bend in your standing knee.
- Find your balance before you start the rep.
Form Checklist
- Is your back leg staying in line with your torso?
- Are your hips staying level (not tilting to the side)?
- Is your back staying flat?
- Are you keeping the kettlebell close to your standing leg?
Range of Motion
Hinge forward until your torso and back leg are roughly parallel to the floor. Return to a full standing position without letting your back foot touch the ground if possible.
Breathing Pattern
Inhale as you hinge forward; exhale as you squeeze your glute to stand back up.
Tempo Guidance
Slow and steady is key. Take 3 seconds to hinge down and 2 seconds to stand up.
Caution Notes
- If you feel this mostly in your lower back, you are likely 'reaching' with your arm instead of hinging with your hip.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Correcting leg imbalances.
- Building hamstring flexibility and strength.
- Athletic balance and coordination.
Goal Tags
Rep Ranges
- 8-12 reps per side.
Set Guidance
2-3 sets per side.
Rest Guidance
30-60 seconds between sides.
Frequency
2 times per week.
Pairings
- Pair with a Single-Arm Press or a Core move like a Deadbug.
Audience Notes
- This is a high-skill move. Don't be frustrated if you wobble at first—balance is a skill that improves with practice.
Substitution Targets
- Dumbbell Single-Leg Deadlift
- Single-Leg Cable RDL
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Kickstand Deadlift
Keeping the back toes on the floor for balance while still loading the front leg.
Best for: Those struggling with balance.
Progressions
Double Kettlebell Single-Leg Deadlift
Holding a bell in each hand increases the load significantly.
Best for: Advanced hamstring development.
FAQ
Common Questions
Which hand should hold the weight?
Holding the weight in the hand opposite the standing leg (contralateral) is usually best for balance and hip stability.
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.