Kettlebell Single-Leg RDL

HingeKB

Single-leg hip hinge with a kettlebell in one hand, training unilateral posterior chain strength, hip stability, and balance simultaneously.

Demo: Squat University

Sets

3

Reps

6-10 per side

Rest

1 min

Contraindications

Poor single-leg balance/vestibular issues — use kickstand regression or hold support. Acute hamstring strain — reduce range and load. History of ankle instability on the stance side warrants caution.

Setup

Stand on the working leg, kettlebell in either hand (ipsilateral or contralateral), slight bend in the stance knee.

Execution

  1. 1Push hips back as the non-stance leg extends behind you
  2. 2Lower the kettlebell close to the stance leg, keeping the torso and back leg in one line
  3. 3Keep hips square — no rotating open
  4. 4Stop when you feel a strong hamstring stretch while maintaining balance
  5. 5Drive through the stance heel and squeeze the glute to return to standing

Key cues

  • Hips back like closing a car door
  • Long spine, neck relaxed
  • Hips stay square, no twisting
  • Kettlebell tracks in line with mid-foot
  • Toes of the free foot point down to keep the pelvis level

Common faults

  • Rotating the hips open during the descent
  • Rounding the back to reach further down
  • Rushing the movement instead of controlling it
  • Reaching forward with the kettlebell instead of hinging
  • Losing balance and using the free leg as a crutch instead of a counterbalance

Tweaks

  • Kickstand version (back toe lightly touching) for balance assistance
  • Contralateral vs ipsilateral loading
  • Add a pause at the bottom

Regressions

Kettlebell Single-Leg RDL (Kickstand)

Progressions

Dumbbell Single-Leg RDL

Muscles

Primary: Hamstrings, Gluteus Maximus

Secondary: Core, Hip Stabilizers

Notes

One of the best correctives for exposing left/right asymmetries in hip hinge mechanics.

Sources

Attribution: Squat University