Kickstand RDL
Primary
Glutes
Secondary
Hamstrings, Lower back, Core
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Kickstand RDL targets your glutes through a hip hinge movement pattern. Use as progression toward single-leg deadlifts.
Everything You Need to Know About the Kickstand RDL
The Kickstand RDL is a intermediate difficulty exercise that targets your Glutes (gluteus maximus) and Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as progression toward single-leg deadlifts. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters progressing to unilateral training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Kickstand RDL work?
Primary
Secondary
Stabilizers
Step-by-step: Kickstand RDL
- 1
Hold dumbbells at your sides or one dumbbell in both hands.
- 2
Stagger your stance with one foot flat and other on toe behind.
- 3
Keep most of your weight on the front flat foot.
- 4
Hinge at your hips while keeping your back flat.
- 5
Lower until you feel a stretch in the working leg hamstring.
- 6
Drive through the front heel to return to standing.
What are the best tips for the Kickstand RDL?
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.
Mistakes to watch for on the Kickstand RDL
Putting too much weight on the back foot.
A compromised back position during the Kickstand RDL puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Rotating the hips open during the hinge.
Losing hip position during the Kickstand RDL shifts the loading pattern away from your Glutes (gluteus maximus) and can compress your lower back. Stay planted and let your Glutes (gluteus maximus) do the work.
Rounding the lower back during the descent.
A compromised back position during the Kickstand RDL puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Who should do the Kickstand RDL?
Intermediate lifters progressing to unilateral training.
How to Program the Kickstand RDL
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per leg. Rest 60 seconds.
What are good alternatives to the Kickstand RDL?
Single-Leg Romanian Deadlift
B-Stance Hip Thrust
Romanian Deadlift
Other Variations
- Barbell Kickstand RDL
- Kettlebell Kickstand RDL
- B-Stance RDL
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Kickstand RDL — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Keep the back foot light for balance only.
- Maintain neutral spine throughout movement.