HyperBody
Exercise library · Legs

B-Stance Romanian Deadlift.

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

BeginnerDumbbells
B-Stance Romanian Deadlift
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Hamstrings · Glutes
Secondary
Lower back
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