Split Stance RDL
Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your hamstrings, the Split Stance RDL is a solid intermediate-level hip hinge movement in the compound category. Use as progression between bilateral and single leg.
Everything You Need to Know About the Split Stance RDL
The Split Stance RDL is a intermediate difficulty exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as progression between bilateral and single leg. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters building unilateral strength. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Split Stance RDL
Primary
Secondary
Stabilizers
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.
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
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 credit card
Safety Notes
- Keep most weight on front leg.
- Maintain flat back throughout.