How to Do the Kettlebell One-Legged Deadlift
Intermediate glutes exercise with kettlebell.
The Kettlebell One-Legged Deadlift is an intermediate-level glutes exercise that works several muscles together, led by the glutes, using kettlebell. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Glutes
- Primary muscle
- Glutes
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Type
- Compound
How to perform it
- 1Hold a kettlebell by the handle in one hand.
- 2Stand on one leg, on the same side that you hold the kettlebell.
- 3Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
- 4Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
How to program the Kettlebell One-Legged Deadlift
- Do the Kettlebell One-Legged Deadlift early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Kettlebell One-Legged Deadlift alternatives
No kettlebell? These train the same glutes, grouped by what you have available.
Dumbbell or kettlebell
Easier and harder variations
The Kettlebell One-Legged Deadlift is rated intermediate. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
What to pair it with
For a balanced session, pair the Kettlebell One-Legged Deadlift with a move for the opposing muscles — the Goblet Squat (quadriceps) or the Bodyweight Lunge (quadriceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Kettlebell One-Legged Deadlift can land on:
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Kettlebell One-Legged Deadlift automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Kettlebell One-Legged Deadlift work?
The Kettlebell One-Legged Deadlift primarily targets the glutes within the glutes muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Kettlebell One-Legged Deadlift?
You need kettlebell to perform the Kettlebell One-Legged Deadlift.
Is the Kettlebell One-Legged Deadlift a compound or isolation exercise?
The Kettlebell One-Legged Deadlift is a compound exercise, working multiple joints and muscle groups at once. It's well suited to intermediate trainees.
How many sets and reps of the Kettlebell One-Legged Deadlift should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Kettlebell One-Legged Deadlift good for beginners?
The Kettlebell One-Legged Deadlift is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Kettlebell One-Legged Deadlift?
Good substitutes that train the same glutes include the Bodyweight Hip Thrust (bodyweight), the Curtsy Lunge (bodyweight), the Dumbbell Rear Lunge (dumbbell). Pick the one that matches the equipment you have.
Can I do the Kettlebell One-Legged Deadlift at home?
Yes, if you have kettlebell at home. It's an easy movement to keep in a home routine.
