B-Stance Romanian Deadlift

Technique

The B-stance Romanian deadlift is a hip hinge in which most of the weight sits on the front leg while the back foot rests lightly on its toes a short distance behind, acting only as a kickstand for balance. It trains each leg's hamstrings and glutes almost like a single-leg RDL but with far less balance demand, so heavier loads can be used. Hinge at the hips with a soft front knee, lower the dumbbells along the front shin until you feel a strong hamstring stretch, then drive the hips forward to stand tall.

Steps

1. Stand holding two dumbbells and step one foot back so its toes line up with the front heel
2. Keep about 80-90% of your weight on the front foot, back heel raised
3. Soften the front knee and hinge at the hips, sliding the dumbbells down the front shin
4. Lower until you feel a strong stretch in the front hamstring with a flat back
5. Drive the hips forward to stand up, finish all reps and switch legs

Common mistakes

• Shifting weight onto the back leg so it does half the work
• Squatting down by bending the front knee too much instead of hinging
• Rounding the back to reach the dumbbells lower

Variations

• Kettlebell B-stance RDL holding one bell in both hands
• Barbell B-stance RDL for heavier loading
• Single dumbbell B-stance RDL held in the hand opposite the front leg

FAQ