Kickstand RDL

Kickstand RDL

Hip-hinge pattern with a light “kickstand” toe for balance—lets you load the lead-leg hamstring hard without full single-leg balance demands.

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Muscles Targeted

Hamstrings, glute max, glute med (stability), and trunk stabilizers.

Key Benefits

  • Loads one hamstring hard with much more stability than true single-leg RDLs
  • Reinforces a clean hinge pattern and strong hip control
  • Great regression or bridge to single-leg RDLs
  • Scales well with dumbbells, kettlebells, or a barbell
Back foot is a “kickstand,” not a second working leg—front leg does the work.

Equipment Needed

Optional: dumbbells, kettlebell, or barbell. Can be done bodyweight to learn the pattern.

How to Perform

  1. Set most of your weight on the front leg; back toe lightly behind you.
  2. Soften the front knee and hinge hips back with a long spine.
  3. Keep hips square—no twisting.
  4. Feel a stretch in the front hamstring, then drive hips forward to stand.
  5. Repeat with smooth, controlled reps.

Programming Options

  • 3–5 sets of 6–10 reps per side
  • Tempo option: 3 seconds down, 1 second up
  • Rest 2 minutes between sets

Why This Variation Works

You get most of the unilateral hamstring and hip demand of a single-leg hinge, without the balance limitations that can ruin loading and form.

When to Use It

Posterior chain strength blocks, runner strength plans, and as a stepping stone toward full single-leg RDLs.

Related Hamstring Exercises

Explore the Hamstring Exercises category for single-leg RDLs, sliders, and Nordic progressions.

Frequently Asked Questions

How much weight should be on the back foot?

Very little—think 80–90% on the front leg.

Should my back stay perfectly flat?

Aim for a neutral spine and ribs down. Don’t chase range if your back rounds.

Where should I feel it?

Front hamstring and glute. If it’s mostly low back, reduce range and refine your hinge.