Vidéos
Instructions
- Stand on one leg holding a kettlebell in the opposite hand.
- Hinge at the hips while extending the free leg straight behind you.
- Lower the kettlebell toward the ground with a flat back.
- Keep the standing leg slightly bent and the hips square.
- Return to the starting position by driving through the heel.
Technical Tips
- Keep the spine neutral throughout the movement.
- Avoid rotating the hips outward.
- Engage your core to maintain balance.
- Keep the kettlebell close to the body for control.
Breathing Tips
- Inhale as you lower the kettlebell.
- Exhale as you return to the starting position.
Restrictions médicales
- Lower back injuries
- Balance or vestibular disorders
- Hamstring strains
- Hip instability
Description
The Kettlebell Single Leg Deadlift is a powerful unilateral lower-body exercise designed to improve strength, balance, and coordination. By targeting the posterior chain, this movement emphasizes the glutes and hamstrings while simultaneously challenging core stability and hip control. It is highly effective for correcting muscle imbalances between legs, reducing injury risk, and enhancing athletic performance. Often used in functional training and rehabilitation, this exercise also promotes neuromuscular control and joint integrity. It is ideal for athletes, fitness enthusiasts, and anyone seeking to develop strength through full range of motion with a minimal equipment setup. Executed properly, it also contributes to improved mobility and proprioception. This movement can be progressed by increasing load or regressed with bodyweight only, making it a scalable and versatile option in any strength or functional training routine.
What muscles do single leg kettlebell deadlifts work?
Single leg kettlebell deadlifts primarily target the glutes and hamstrings, while also engaging the lower back, core, and stabilizers like the gluteus medius and hip abductors for balance and control.
Is the kettlebell single leg deadlift good for beginners?
While more suitable for intermediate users, beginners can safely perform kettlebell single leg deadlifts using light weight or bodyweight to develop balance, stability, and proper hinge mechanics before progressing.
How do I keep balance during single leg deadlifts?
To maintain balance during single leg deadlifts, keep your core engaged, fix your gaze on a stable point ahead, and move slowly while controlling the descent and hip position.
Can I do single leg deadlifts without weights?
Yes, single leg deadlifts can be done without weights, making them an excellent bodyweight exercise to improve stability, mobility, and posterior chain engagement, especially for beginners.