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Exercise library · Legs

B-Stance Romanian Deadlift.

Staggered-stance RDL that biases one hamstring while staying stable.

Also known as: Staggered Stance RDL, Kickstand RDL

BeginnerDumbbells
The numbers
Sets
3–5
Reps
5–10
Rest
90–180 s
The play-by-play

How to do it.

  1. Step 01

    Hold dumbbells and stagger the feet slightly

  2. Step 02

    Place most weight on the front leg

  3. Step 03

    Hinge at the hips with a flat back

  4. Step 04

    Lower the weights along the front leg

  5. Step 05

    Feel the stretch in the working hamstring

  6. Step 06

    Drive the hips forward to stand

What separates good from great

Pro cues.

  • Use the rear leg only for balance

  • Keep the back flat throughout

  • Push the hips back, not down

Common questions

Questions, answered.

What is the B-Stance Romanian Deadlift?
Staggered-stance RDL that biases one hamstring while staying stable.
What muscles does the B-Stance Romanian Deadlift work?
The B-Stance Romanian Deadlift primarily works your hamstrings and glutes. It also recruits your lower back as secondary movers.
What equipment do I need for the B-Stance Romanian Deadlift?
You need dumbbells to perform the B-Stance Romanian Deadlift.
How many sets and reps should I do for the B-Stance Romanian Deadlift?
A typical prescription for the B-Stance Romanian Deadlift is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
Is the B-Stance Romanian Deadlift good for beginners?
Yes. The B-Stance Romanian Deadlift is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.

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