Kickstand Romanian Deadlift

Instructions

1. Stand with your feet about hip-width apart.

2. Place most of your weight on one leg.

3. Set the other foot slightly behind you with the toes on the ground for support. This is the kickstand leg.

4. Keep most of your weight in the front or working leg.

5. Keep your chest lifted, your core lightly engaged, and the front knee slightly bent.

6. Begin hinging at the hips by sending your hips backward.

7. Let your torso tip forward as your hips move back.

8. Keep your spine long and your shoulders relaxed.

9. Pause briefly at the bottom.

10. Push through the front foot and drive your hips forward to return to standing.

11. Repeat for the prescribed number of reps, then switch sides.

Common Compensations

• Do not round your back as you hinge.

• Do not shift too much weight into the back kickstand foot.

• Do not lock out the front knee.

• Do not let the front knee cave inward.

• Do not turn the movement into a squat by bending too much through the knees.

• Do not rush the lowering or return.

Extra Info

• You should feel this mostly in the glute and hamstring of the front or working leg.

• You may also feel your foot, ankle, and core working to help with balance and control.

• The back foot is there for support, but the front leg should be doing most of the work.

• This is a good option if a full single-leg RDL feels too unstable.

• You should not feel sharp pain in the low back, hip, knee, or ankle.