How is this different from a standard Single-Leg RDL?

The kickstand version provides a secondary point of contact with the floor, which increases stability. This allows you to focus more on lifting heavier loads and taxing the muscle rather than struggling with balance.

How much weight should be on the back foot?

The back foot should only carry about 10 to 20 percent of your weight. Think of it as a tripod leg used for balance rather than a primary driver for the lift.

Where should I feel the tension during this exercise?

You should feel a significant stretch and subsequent contraction in the hamstring and glute of the front, stationary leg.

Kickstand RDL Guide: Master the B-Stance Deadlift

Learn how to perform the Kickstand RDL with a barbell to isolate your hamstrings and glutes while improving unilateral strength and stability.

How to Perform

Stand with your feet hip-width apart and hold a barbell against your thighs with an overhand grip.
Place the toes of your non-working foot approximately six inches behind your lead heel, using it only for balance like a kickstand.
Shift roughly eighty percent of your body weight onto the front foot while maintaining a soft bend in that knee.
Hinge at the hips by pushing your glutes backward and lowering the barbell along the line of your front shin.
Stop the descent once you feel a deep stretch in the front hamstring or when your torso is nearly parallel to the floor.
Drive through the heel of the front foot to extend your hips and return to a full standing position.

Common Mistakes

Distributing too much weight onto the rear balancing foot
Rounding the lower back instead of maintaining a neutral spine
Allowing the barbell to drift away from the body during the descent
Hyperextending the lower back at the top of the movement

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Gluteus Maximus
Adductor Magnus
Erector Spinae
Forearms

Related Guides

Hamstrings · Legs