Lower body
Kettlebell single-leg deadlift
Suggested start: 2–3 sets · 8–12 reps per leg · rest 2 min between sets
Controlled single-leg hingeKettlebell
Hinge on one leg with the bell in the opposite hand. Keep your hips level and use a smaller range while learning the balance.
How to do it
Choose your standing leg
Hold the bell in your right hand and balance on your left foot with a soft knee. Keep your free hand available for balance.
Hinge and reach back
Push your left hip back as the right leg reaches behind you. Keep your spine long, neck aligned and hips facing down.
Lower within control
Let the straight working arm lower the bell in front of your left shin. Stop before your back rounds or hips open; the bell need not approach the floor.
Stand and reset
Press through your left foot to stand, lowering the right leg. Settle your balance before repeating, then set the bell down and change sides.
Find your form
Keep in mind
- Learn the two-leg hinge first and begin this version unweighted.
- Use a small range or light wall support with your free hand.
Watch out for
- Rotating the raised hip toward the ceiling.
- Locking the standing knee or lifting the rear leg above your hips.