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Kickstand Dumbbell Romanian Deadlift 10s · no sound

Kickstand Dumbbell Romanian Deadlift

A Romanian deadlift in a kickstand stance, with the rear toe down for balance and the front leg taking the load.

Primary muscle
Glutes, Hamstrings
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Hinge
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How to do it

  1. Hold a dumbbell in each hand and stand with your feet hip-width apart.
  2. Step one foot back so its toes sit level with the other heel.
  3. Lift the rear heel and shift your weight onto the front foot.
  4. Soften the front knee and push the hips straight back.
  5. Lower until you feel the front hamstring stretch, keeping the spine long.
  6. Drive the hips forward to stand, then finish the set and switch sides.

Common mistakes

  • Loading the rear foot, which turns it back into a two-legged Romanian deadlift.
  • Placing the rear foot too far back, so the stance becomes a lunge rather than a hinge.
  • Rounding the lower back to reach further, which moves the load onto the spine.
  • Bending the front knee as you descend, which takes tension off the hamstring.

Muscles worked

Primary
GlutesHamstrings
Secondary
AbsAdductorsCalves

Same movement, other equipment

Band Good Morning Intermediate Band Good Morning Glutes Resistance band Barbell Romanian Deadlift Intermediate Barbell Romanian Deadlift Glutes Barbell Barbell Stiff Leg Deadlifts Intermediate Barbell Stiff Leg Deadlifts Glutes Barbell Kettlebell Swing Intermediate Kettlebell Swing Glutes Kettlebell

Similar exercises

Deficit Dumbbell Romanian Deadlift Intermediate Deficit Dumbbell Romanian Deadlift Glutes Dumbbell Dumbbell Cross Body Romanian Deadlift Intermediate Dumbbell Cross Body Romanian Deadlift Glutes Dumbbell Dumbbell Deadlift Beginner Dumbbell Deadlift Glutes Dumbbell Hip Hinge Speed Romanian Deadlift Intermediate Hip Hinge Speed Romanian Deadlift Glutes Dumbbell Single-Leg Dumbbell Romanian Deadlift Advanced Single-Leg Dumbbell Romanian Deadlift Glutes Dumbbell

Good to know

What muscles does the Kickstand Dumbbell Romanian Deadlift work?
Mainly the glutes and hamstrings. It also works the abs, adductors and calves.
What equipment do you need for the Kickstand Dumbbell Romanian Deadlift?
It uses dumbbells. Without it, the Band Good Morning and the Barbell Romanian Deadlift train the same muscles the same way.
Is the Kickstand Dumbbell Romanian Deadlift good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Romanian Deadlift.

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