Primary
Glutes
Secondary
Hamstrings, Lower back, Core
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The kickstand RDL staggers your stance with most weight on the front foot while the back foot provides balance support only. This creates about 80% of the single-leg RDL challenge while dramatically reducing the balance demand that limits many lifters on true single-leg work.
When to use it
Use as progression toward single-leg deadlifts.
Who it's for
Intermediate lifters progressing to unilateral training.
Place one foot flat as your working leg and position the other foot on its toes about a foot behind as a kickstand. Hinge through your working hip while keeping your back flat. The kickstand foot provides balance only—do not push through it.
Also targets: Hamstrings, Back, Core
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Hold dumbbells at your sides or one dumbbell in both hands.
Stagger your stance with one foot flat and other on toe behind.
Keep most of your weight on the front flat foot.
Hinge at your hips while keeping your back flat.
Lower until you feel a stretch in the working leg hamstring.
Drive through the front heel to return to standing.
The back foot is for balance only not primary support.
Great transition exercise between bilateral and single-leg RDL.
Keep hips square throughout the movement.
Focus on the working leg glute and hamstring.
Program kickstand RDLs as a progression toward single-leg RDLs, when you want unilateral emphasis without balance limitation, or to load heavier than pure single-leg work allows. Use moderate reps. They pair well with leg curls.
Putting too much weight on the back foot.
Changing your back position during the Kickstand RDL can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Rotating the hips open during the hinge.
Losing hip position during the Kickstand RDL changes the loading pattern and can reduce the intended work for your Glutes (gluteus maximus). Keep your hips aligned with the setup cues and move only through the range you can control.
Rounding the lower back during the descent.
Changing your back position during the Kickstand RDL can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Intermediate lifters progressing to unilateral training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps per leg. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Kickstand RDL could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Kickstand RDL
The Kickstand RDL primarily targets the Glutes (gluteus maximus), Hamstrings, making it an effective exercise for glutes development. Secondary muscles worked during the Kickstand RDL include Lower back, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip stabilizers.
Our library labels Kickstand RDL as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Kickstand RDL. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Kickstand RDL is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Kickstand RDL include: Single-Leg Romanian Deadlift, B-Stance Hip Thrust, Romanian Deadlift. These exercises target similar muscle groups as the Kickstand RDL and can be used as substitutes based on your equipment availability, gym setup, or training preferences.