The kettlebell single-leg Romanian deadlift is a unilateral hinge pattern that targets the hamstrings and glutes while demanding balance, core control and hip stability. Unlike the standard two-legged RDL, the kettlebell single-leg Romanian deadlift places your entire bodyweight and the kettlebell load through one leg at a time, which immediately exposes strength imbalances and control issues you might miss in bilateral lifts.

From a programming perspective, the kettlebell single-leg Romanian deadlift sits perfectly alongside bigger posterior chain movements like the barbell Romanian deadlift and barbell hip thrust in the rb100.fitness Exercise Library. You can use the single-leg variation as an accessory lift on lower body strength days, as a primer before heavier hip hinge work or as part of a balance-focused conditioning circuit. It also complements lateral and plyometric drills such as the lateral lunge or single-leg box jump because strong, stable hips are essential for safe landings and change of direction.

To perform the kettlebell single-leg Romanian deadlift, you stand on one leg while holding a kettlebell in the opposite hand or in both hands. The key is to hinge from the hips, not the lower back. As you push the non-working leg behind you and let the chest travel towards the floor, you should feel a strong stretch in the hamstrings of the standing leg. The kettlebell hangs close to the thigh or shin, and the spine remains long and neutral throughout the movement. You then drive through the heel of the standing foot to return to a tall, stacked position.

This exercise is particularly useful for runners, hybrid athletes and HYROX competitors who need strong, resilient hamstrings to tolerate running volume, sled work and repeated hinging patterns. It can also be a valuable tool during return-to-running or return-to-sport progressions when bilateral loading is not yet appropriate, as long as it is cleared by a medical or rehab professional.

If you want to read more about hinge mechanics and hamstring work, in addition to the guides on rb100.fitness, you can explore educational content from trusted resources such as ACE Fitness, MuscleWiki and FitnessBlender, which offer technique breakdowns and progressions for deadlift patterns and single-leg training.

By progressing the kettlebell single-leg Romanian deadlift slowly and prioritising quality over load, you will build posterior chain strength, foot stability and hip control that carry over to heavy lifting, running and functional conditioning.

Primary muscles:

• Hamstrings: Provide eccentric control during the lowering phase and drive hip extension as you return to standing.
• Glutes (particularly gluteus maximus and gluteus medius): Extend the hip and stabilise the pelvis to prevent collapse or rotation.

Secondary and stabiliser muscles:

• Erector spinae: Maintain a long, neutral spine throughout the hinge.
• Core and obliques: Brace the torso, resist rotation and keep the ribcage stacked over the pelvis.
• Calves and intrinsic foot muscles: Stabilise the ankle and foot as you balance on one leg.
• Deep hip stabilisers: Control femur alignment, helping the knee track over the mid-foot instead of collapsing inwards.

Together, these muscles make the kettlebell single-leg Romanian deadlift a powerful choice for building unilateral strength, balance and real-world movement capacity.