Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
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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.
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Stand with one foot forward one back.
Back heel can be slightly elevated.
Hold dumbbells at sides or in front.
Hinge at hips loading the front leg.
Feel stretch in front leg hamstring.
Drive through front heel to stand.
Similar to kickstand RDL but different stance.
More stable than single leg RDL.
Great for building unilateral strength.
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.
Putting too much weight on back leg.
Changing your back position during the Split Stance 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.
Rounding the lower back forward.
Changing your back position during the Split Stance 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.
Not hinging enough at hips.
Losing hip position during the Split Stance RDL changes the loading pattern and can reduce the intended work for your Hamstrings. Keep your hips aligned with the setup cues and move only through the range you can control.
Intermediate lifters building unilateral strength.
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 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 Split Stance 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 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.
Our library labels Split Stance 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 Split Stance 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 Split Stance 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 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.