Kettlebell Single-Leg RDL (Kickstand)

HingeKB

Regression of the single-leg RDL where the back foot's toes remain lightly on the floor for balance, allowing heavier loading and cleaner hinge mechanics before removing the support entirely.

Demo: StrongFirst

Sets

3

Reps

6-10 per side

Rest

1 min

Contraindications

Same general hinge contraindications; suitable as a safer entry point for those with balance impairments or early-stage rehab from lower-limb injury.

Setup

Stance leg forward bearing most of the weight; back foot's toes rest lightly on the ground just behind for balance, knee bent.

Execution

  1. 1Hinge hips back while allowing the back knee to bend naturally (kickstand)
  2. 2Lower the kettlebell toward the stance foot
  3. 3Keep the majority of weight on the front/stance leg throughout
  4. 4Drive back up through the stance heel
  5. 5Reset and repeat, keeping the back foot as a light stabilizer only

Key cues

  • Back toe is a kickstand, not a second working leg
  • Weight stays mostly on the front leg
  • Hinge, don't squat
  • Load the lats before pulling
  • Switch legs and soft leg after each set

Common faults

  • Shifting too much weight onto the kickstand leg, defeating the unilateral purpose
  • Rounding the back
  • Squatting instead of hinging
  • Losing the neutral spine position under heavier loads
  • Rushing through reps without control

Tweaks

  • Double kettlebell kickstand deadlift
  • Elevated kickstand RDL
  • Add pause at the bottom

Regressions

Kettlebell Deadlift

Progressions

Kettlebell Single-Leg RDL

Muscles

Primary: Hamstrings, Gluteus Maximus

Secondary: Core, Hip Stabilizers

Notes

Allows heavier loading than the free-standing single-leg RDL while still training unilateral hip mechanics.

Sources

Attribution: StrongFirst