Split Stance RDL
Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
Split Stance RDL
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The split stance RDL uses a staggered stance with one foot forward and one back, shifting most of the load to the front leg while the back leg provides stability. This creates a middle ground between bilateral and single leg RDLs—more challenging than two legs, more stable than one. The split position allows heavier unilateral loading.
When to use it
Use as progression between bilateral and single leg.
Who it's for
Intermediate lifters building unilateral strength.
Place about 80% of your weight on the front foot with the back foot providing balance only. Hinge primarily through the front hip, feeling the stretch in the front leg hamstring. The back heel can lift slightly throughout.
Muscles worked: Split Stance RDL
Want Split Stance RDL in your program?
Get a personalized plan with sets, reps, and progression built in.
Split Stance RDL form guide
- 1
Stand with one foot forward one back.
- 2
Back heel can be slightly elevated.
- 3
Hold dumbbells at sides or in front.
- 4
Hinge at hips loading the front leg.
- 5
Feel stretch in front leg hamstring.
- 6
Drive through front heel to stand.
What are the best tips for the Split Stance RDL?
Similar to kickstand RDL but different stance.
More stable than single leg RDL.
Great for building unilateral strength.
When to Use the Split Stance RDL
Program split stance RDLs as a progression between bilateral and single leg RDLs, when you want unilateral emphasis with more stability, or for variety. Use them for moderate reps. They pair well with leg curl variations and other unilateral work.
What are common Split Stance RDL mistakes to avoid?
Putting too much weight on back leg.
A compromised back position during the Split Stance RDL puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Rounding the lower back forward.
A compromised back position during the Split Stance RDL puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not hinging enough at hips.
Losing hip position during the Split Stance RDL shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Is the Split Stance RDL right for you?
Intermediate lifters building unilateral strength.
How to Program the Split Stance 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 reps per leg. Rest 60 seconds.
What are good alternatives to the Split Stance RDL?
Kickstand RDL
Single Leg RDL
Dumbbell RDL
Other Variations
- Barbell Split Stance RDL
- Kettlebell Split Stance RDL
Frequently Asked Questions About the Split Stance RDL
The Split Stance RDL primarily targets the Hamstrings, making it an effective exercise for hamstrings development. Secondary muscles worked during the Split Stance RDL include Gluteus maximus, Erector spinae, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip stabilizers.
The Split Stance RDL is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters building unilateral strength. Focus on proper technique and consider starting with easier variations.
For the Split Stance RDL, the recommended approach depends on your goals. 3 sets of 10 reps per leg. Rest 60 seconds. For strength, use 5-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
Yes, the Split Stance RDL can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting hamstrings.
Good alternatives to the Split Stance RDL include: Kickstand RDL, Single Leg RDL, Dumbbell RDL. These exercises target similar muscle groups as the Split Stance RDL and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Split Stance RDL — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Keep most weight on front leg.
- Maintain flat back throughout.