# Kickstand Romanian Deadlift

URL: https://heatsy.app/ex/kickstand-romanian-deadlift

Also known as: B-Stance Romanian Deadlift, Kickstand RDL, Barbell Kickstand RDL, Barbell Kickstand Romanian Deadlift, Staggered-Stance Romanian Deadlift, Staggered-Stance RDL, Staggered Stance RDL, Split-Stance 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](https://heatsy.app/ex/romanian-deadlift)
- [Single-Leg Dumbbell Deadlift](https://heatsy.app/ex/single-leg-dumbbell-deadlift)
- [Single-Leg Barbell Deadlift](https://heatsy.app/ex/single-leg-barbell-deadlift)
- [Single-Leg Romanian Deadlift](https://heatsy.app/ex/single-leg-romanian-deadlift)