Kickstand Romanian Deadlift

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Erector Spinae
• Gluteus Medius
• Adductor Magnus

Holds

• Latissimus Dorsi
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Barbell or Dumbbells or Kettlebell

Technique

1. Hold the weight in front of your thighs and stand on one leg, the other foot a half-step back with only its toes on the floor.
2. Put most of your weight on the front leg, knee slightly bent.
3. Push the hips back and lower the weight along the front leg, back flat.
4. Stop at a strong hamstring stretch and drive the hips forward to stand; switch sides after the set.

Cues

• The back foot is only a kickstand for balance; do not push with it.
• Keep the hips square to the front.

Common mistakes

• Shifting weight onto the back foot.
• Rounding the back to reach lower.
• Letting the hips rotate open.

Alternatives

• Romanian Deadlift
• Single-Leg Dumbbell Deadlift
• Single-Leg Barbell Deadlift
• Single-Leg Romanian Deadlift