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Dumbbell B-Stance Romanian Deadlift
A unilateral dumbbell hip hinge movement, the B-Stance RDL targets the hamstrings and glutes while significantly loading one leg. It develops unilateral strength and stability.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Lower Back
6/10Erector Spinae
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest slightly longer between sets to manage stability demands.
How to Perform
Hold a dumbbell in each hand and assume a B-stance (kickstand) position. Place 80-90% of your weight on the front leg, using the rear toe lightly for balance. Maintain a soft bend in the front knee.
- Brace your core and initiate the movement by pushing your hips straight backward.
- Maintain a flat back and rigid torso as you hinge, allowing the dumbbells to trace the front thigh.
- Lower the dumbbells until you feel a deep stretch in the hamstrings of the working leg.
- Squeeze your glutes and hamstrings to reverse the motion, driving your hips forward.
- Return to the upright starting position without hyperextending your back.
- Complete all prescribed repetitions on one leg before switching sides.
Coaching Tips
Form Cues
- Hips back, not down.
- Weight in front heel.
- Maintain rigid spine.
- Keep dumbbells close.
- Push through the floor.
Breathing
Inhale deeply while lowering the weight, maintaining core tension. Exhale forcefully as you drive your hips forward and return to the start.
Tempo
3-0-1
Range of Motion
Lower the dumbbells until you feel a strong stretch in the hamstring of the working leg, stopping just before the lower back rounds.
Safety
Safety Notes
- Keep the load moderate until excellent hip hinge mechanics are mastered.
- Always maintain neutral spinal alignment throughout the entire repetition.
- Stop the descent immediately if you feel lower back discomfort or rounding.
Spotting
Not recommended; focus on using a manageable load. If balance is an issue, lightly touch a stable object for support.
Common Mistakes
- Allowing the lower back to round (spinal flexion).
- Transferring too much weight to the rear foot.
- Bending the working knee too much (turning it into a squat).
- Letting the torso collapse or chest drop.
When to Avoid
- Acute lower back injury or pain.
- Significant hamstring tears.
Flexibility Needed
- Competent hamstring flexibility.
- Adequate ankle stability.
Build Up First
- Mastery of the bilateral Romanian Deadlift.
- Hip hinge competency.
Also known as
Kickstand Deadlift, B-Stance RDL, Kickstand RDL, Split Stance RDL
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