The single leg RDL (Romanian Deadlift) with kettlebell is a unilateral hip-hinge exercise in which you bend forward on one leg while holding a kettlebell. The movement takes place primarily from the hip of the standing leg, while the free leg is extended backwards for balance.
Using a kettlebell creates an additional stability challenge, especially when the weight is held contralaterally (opposite hand of the stance leg). The exercise combines strength, balance and control and is highly functional for sports and rehabilitation.
Focuses on strengthening the hamstrings, gluteus maximus and hip stabilisers per side separately. Improves hip hinge mechanics, unilateral strength and trunk stability. Supports injury prevention in knee, ankle and hamstring injuries and contributes to improved sprinting and running mechanics.
Kettlebell
Flat surface
Possible mirror for technique control
Stand upright on one leg
Knee of the supporting leg slightly bent
Hold the kettlebell in one hand (ipsilateral or contralateral)
Shoulders low and stable
Core tightened
Gaze focused on a fixed point for balance
Move controlled forward from the hip
Lower the kettlebell towards the ground
Extend the free leg backwards
Keep torso and back leg in one line
Get to a comfortable final position
Push back to the starting position via the heel of the supporting leg
Maintain balance and control throughout movement
Change of sides after completion
✓ Movement comes from the hip, not the lower back
✓ Keep pelvis horizontal
✓ Knee remains stable above foot
✓ Core tightened for stability
✓ Move in a controlled manner without momentum
✗ Round lower back
✗ Tilting or rotating pelvis
✗ Dropping knee inwards
✗ Overweight kettlebell without technique retention
✗ Ignoring pain in hamstring, knee or lower back
The single leg RDL with kettlebell is used to improve unilateral posterior chain strength and stability. The exercise is suitable within rehabilitation for hamstring, knee or ankle injuries when controlled loading is key.
In addition, this exercise is very valuable within sports-specific strength training, especially for athletes who accelerate, sprint or change direction frequently. Due to its unilateral and stabilising component, the exercise is suitable in different phases of training and build-up, if performed technically correctly. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.
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