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: the Kick Out Sit, the Single Leg Platform Slide and Moving Claw Series.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Kettlebell One-legged Deadlift

Kettlebell One-legged Deadlift
Primary muscle
Hamstrings
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Glutes, Lower Back

How to perform Kettlebell One-legged Deadlift
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Kick Out SitPlay demonstration

    1. Kick Out Sit

    88% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  2. Single Leg Platform SlidePlay demonstration

    2. Single Leg Platform Slide

    85% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement for the desired number of repetitions, then switch legs.

    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
  3. Moving Claw Series

    3. Moving Claw Series

    82% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
    2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
    3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

    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
  4. Linear Acceleration Wall Drill

    4. Linear Acceleration Wall Drill

    66% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

    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
  5. Natural Glute Ham Raise

    5. Natural Glute Ham Raise

    64% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

    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: bodyweight only, not free weights
    • Body position: kneeling, not standing
  6. Standing Single Leg CurlPlay demonstration

    6. Standing Single Leg Curl

    60% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet hip-width apart and your hands on your hips.
    2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
    3. Slowly curl your right heel towards your glutes, squeezing your hamstring.
    4. Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 sets of 10 to 15 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
  7. Inverse Leg Curl (Bench Support)Play demonstration

    7. Inverse Leg Curl (Bench Support)

    59% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
    2. Hold onto the bench for support.
    3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
    4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kettlebell One-legged Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  8. Self Assisted Inverse Leg CurlPlay demonstration

    8. Self Assisted Inverse Leg Curl

    57% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kettlebell One-legged Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  9. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    9. Self Assisted Inverse Leg Curl (On Floor)

    57% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kettlebell One-legged Deadlift
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  10. Single Leg Bridge With Outstretched LegPlay demonstration

    10. Single Leg Bridge With Outstretched Leg

    55% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Extend one leg straight out in front of you.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

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

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

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.

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.

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