Kettlebell One-Legged Deadlift

What it is

This challenging compound movement uses kettlebells to build strength and stability. It primarily targets your hamstrings, while also engaging your glutes and lower back. This exercise helps improve balance and unilateral strength, making it ideal for intermediate fitness levels.

Technique tips

• Keep your standing knee slightly bent.
• Hinge at your hips, maintaining a flat back.
• Extend your free leg directly behind you for balance.
• Lower the kettlebell with control until your torso is parallel.
• Keep your core engaged throughout the movement.
• Focus on a smooth, controlled ascent to the start.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.