Strength Training · Bodybuilding
Kettlebell Single-Leg Romanian Deadlift
The kettlebell single-leg Romanian deadlift is a one-leg hip hinge that trains your glutes and hamstrings while challenging balance and hip control.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with a kettlebell in your right hand.
- Balance on your left foot with your left knee slightly bent.
- Push your hips back with your right leg extending behind you.
- Lower your torso until you feel a stretch in your left hamstring, keeping the bell close to your standing leg.
- Extend your left hip to return to an upright position.
- Place your right foot on the floor to finish.
Form cues
- Keep your heel and forefoot grounded.
- Let your arm hang like a rope.
- Brace your midsection before lowering.
Common mistakes
- Opening the hips sidewaysKeep both hip bones facing the floor as your back leg rises.
- Squatting instead of hingingMaintain roughly the same knee bend throughout the lowering phase rather than sinking your knee forward.
- Reaching for the floorShorten the movement to a depth where you can keep your back's natural shape.
- Leaning back at the topFinish with your shoulders over your hips rather than arching backward.
Safety
Excessive load or forcing the lowering range can strain your lower back or hamstrings. Losing balance while holding the bell can cause a fall or a dropped weight.
- Start with a light bell that you can lower without swinging.
- Use your free fingertips on a stable support if balance limits control.
- Keep the floor around your feet clear.
- End the set when fatigue prevents a controlled return.
If you have ongoing back, hip, or ankle pain or significant balance difficulties, choose a supported version and seek advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Kettlebell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per leg
- Rest
- 1 min 30 sec
Switch the bell to the opposite hand when changing legs, using the same load and reps on both sides.