Library / Hamstrings
Kettlebell Kickstand One Leg Deadlift
Kettlebell · Hinge · Compound
HamstringsGlutes Erector SpinaeTrapsForearms Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Erector Spinae, Traps, Forearms
- Equipment
- Kettlebell
- Movement pattern
- Hinge (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Stand with feet hip-width apart, holding a kettlebell in one hand.
- Place the foot opposite to the kettlebell slightly behind, using toes for balance.
- Hinge at your hips, lowering the kettlebell towards the floor.
- Keep your back straight and a slight bend in your standing knee.
- PT Cue: Maintain a neutral spine throughout the movement.
Joint & safety considerations
No specific joint contraindications are flagged for Kettlebell Kickstand One Leg Deadlift. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
| Resistance Band Hinge Good Morning | Bands swap | Bands |
| Rope Cable Pull-Through | Cable swap | Cable |
| Single-Leg Dumbbell RDL | Dumbbell swap | Dumbbell |
| Smith Deadlift | Smith Machine swap | Smith Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.