Dumbbell Staggered Stance Romanian Deadlift
Description
The dumbbell staggered stance Romanian deadlift (kickstand RDL) is a progression between a bilateral RDL and a single-leg RDL. One foot is planted normally (working leg) while the other is placed lightly behind as a kickstand for balance. Most load goes to the front leg.
Muscle Group
Equipment Required
Dumbbell Staggered Stance Romanian Deadlift Instructions
- Stand holding dumbbells at your sides.
- Plant your right foot firmly. Place your left foot behind you with just your toes on the floor (kickstand).
- The kickstand provides balance but minimal weight support.
- Hinge at the hips. Push your butt back. Keep back flat.
- Lower the dumbbells along your right leg.
- Feel the stretch in your right hamstring.
- Drive your right hip forward to stand. Squeeze your glute.
- Complete reps, then switch sides.
Dumbbell Staggered Stance Romanian Deadlift Form & Visual
Dumbbell Staggered Stance Romanian Deadlift Benefits
- Progression toward single-leg RDL
- Kickstand provides balance without much support
- Most load on working leg
- Builds unilateral hamstring strength
- Easier balance than full single-leg RDL
- Excellent teaching exercise
Dumbbell Staggered Stance Romanian Deadlift Muscles Worked
- Hamstrings (working leg)
- Gluteus maximus
- Erector spinae
- Core (anti-rotation)
- Gluteus medius (stabilizer)
Dumbbell Staggered Stance Romanian Deadlift Variations & Alternatives
- Dumbbell Romanian Deadlift (bilateral)
- Single-Leg Dumbbell Deadlift
- DB Single Stiff-Leg Deadlift
- Kickstand Barbell RDL
- B-Stance RDL
