IntermediateCompoundHome or gym

Single-Leg KB RDL: Balance and Hamstrings

One kettlebell, one standing leg, and a long hinge train the hamstrings and glutes the way single-leg lunges do — with less knee travel.

Single-leg kettlebell RDL: stand on one leg, hinge forward, and return to tall posture — Kettlebell Single-Leg RDL movement illustrations

The prescription

Sets: 3 sets
Reps: 8–10 reps each side
Rest: 1 min 15 sec
Time: About 10 min

Equipment. Kettlebell

Muscles. hamstrings. Also gluteus maximus, gluteus medius, core

Starting position

Stand on one leg holding the bell in the opposite hand.
Soft knee on the standing leg, ribs down.

How to move

Hinge and reach the bell toward the floor while the free leg travels back.
Keep the hips square to the ground as much as possible.
Return to tall posture by driving the hip forward.
Complete all reps on one leg, then switch.

Common mistakes

Opening the hips so the stretch becomes a twist.
Rounding the back to touch the floor.
Using a weight so heavy you hop around.

Variations

Two-hand bell, same-side hand
Reach to a box

Progressions

Heavier bell
Slower lowering

Regressions

Hand on a wall
Lighter bell

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Keep a clear space around you. A dropped kettlebell does not apologize.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

Built From Behind