10 Best Kettlebell One-legged Deadlift Alternatives for Rehab & Strength

The Kettlebell One-legged Deadlift is done standing with a kettlebell. Ranked closest by our scoring: One-arm Kettlebell Swings, the Kick Out Sit and the Romanian Deadlift.

Kettlebell One-legged Deadlift

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Kettlebell One-legged Deadlift

The steps for the Kettlebell One-legged Deadlift itself, so you can judge how close each substitute below really is.

Hamstrings, with glutes, lower back · Kettlebell · Intermediate · Compound

  1. Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
  2. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
  3. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

The 10 Best Kettlebell One-legged Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell One-legged Deadlift on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. One-arm Kettlebell Swings

    1. One-arm Kettlebell Swings

    94% match

    Hamstrings · Intermediate · Compound

    Pick this when you want to work the hamstrings with less balance to manage.

    • Kettlebell
    How to perform it

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kettlebell One-legged Deadlift
    • Equipment: free weights, the same as the Kettlebell One-legged Deadlift
    • Body position: standing, the same as the Kettlebell One-legged Deadlift
    • Balance: easier to stay steady on than the Kettlebell One-legged Deadlift
  2. Kick Out SitPlay demonstration

    2. Kick Out Sit

    88% match

    Hamstrings · Intermediate · Compound

    Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lean back slightly and place your hands on the edge of the bench or chair for support.
    3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
    4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kettlebell One-legged Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell One-legged Deadlift
    • Balance: easier to stay steady on than the Kettlebell One-legged Deadlift
  3. Romanian Deadlift

    3. Romanian Deadlift

    87% match

    Hamstrings · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the hamstrings.

    • Barbell
    How to perform it
    1. Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
    2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
    3. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
    4. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kettlebell One-legged Deadlift
    • Equipment: free weights, the same as the Kettlebell One-legged Deadlift
    • Body position: standing, the same as the Kettlebell One-legged Deadlift
    • Balance: easier to stay steady on than the Kettlebell One-legged Deadlift
  6. Dumbbell Single Leg DeadliftPlay demonstration

    6. Dumbbell Single Leg Deadlift

    84% match

    Glutes · Intermediate · Compound

    A looser match: it works the glutes rather than the hamstrings.

    • Dumbbell
    How to perform it
    1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
    2. Shift your weight onto your left leg and lift your right foot slightly off the ground.
    3. Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
    4. At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
    5. Lower the dumbbell until your torso and right leg are parallel to the ground.
    6. Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: free weights, the same as the Kettlebell One-legged Deadlift
    • Body position: standing, the same as the Kettlebell One-legged Deadlift

Why You Might Need a Kettlebell One-legged Deadlift Alternative

You might substitute the kettlebell one‑legged deadlift for balance issues, limited kettlebell access, or pain that appears under unilateral loading. Some athletes lack ankle or hip mobility and need bilateral or assisted variations to preserve hamstring lengthening. Other times you want to change the stimulus, switching from a stabilizer‑heavy unilateral lift to a bilateral RDL increases absolute load and hypertrophic stimulus. For rehab, choose controlled eccentrics (3–4 second lowering) to emphasize hamstring tendon adaptation. Technique cue: keep the weight close to the shins and lead with the hips so you load the hamstrings rather than the lumbar spine.

How to Choose the Right Kettlebell One-legged Deadlift Substitute

Select a substitute based on your goal, equipment, and stability. For balance deficits or ankle instability pick a two‑foot RDL or Romanian deadlift with a barbell to maintain heavy, symmetrical load. For unilateral carryover but less balance demand use a split‑stance RDL: front foot planted, hinge from hips, keep torso vertical to target hamstrings and glute medius. For high hamstring activation with minimal equipment choose Nordic curls or slow eccentric sliders. Always monitor lumbar neutral and ensure hamstring tension at the top of the hinge; if pain occurs, reduce range of motion and focus on eccentric control.

Kettlebell One-legged Deadlift FAQ

What muscles does Kettlebell One-legged Deadlift work?

The kettlebell one‑legged deadlift primarily targets the hamstrings and gluteus maximus through hip extension, while spinal erectors and the core stabilize the torso. Unilateral balance also recruits the gluteus medius and adductors to control pelvis alignment; cue a long torso and hip hinge to feel hamstring activation.

What is the best bodyweight alternative to Kettlebell One-legged Deadlift?

A single‑leg bodyweight Romanian hinge is the best bodyweight substitute: hinge at the hips with a soft knee, reach toward the floor, and keep your weight over the standing midfoot. This preserves unilateral hip extension and trains hamstring lengthening without external load.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.