Split-Stance Romanian Deadlift

Hamstrings, Glutes, Lower BackDumbbell or Kettlebell

A single-leg-biased Romanian deadlift where the back leg acts as a kickstand for balance. Targets the glutes and hamstrings with minimal lower-back strain.

How to do it

1Stand tall, take a small step back with one foot, and rest on your back toes.

2Hold your weight in front of your thighs with an overhand grip.

3Hinge at your hips, driving your butt back while keeping a flat spine.

4Lower the weight down to about mid-shin on your front leg.

5Drive your hips forward and squeeze your glutes to return to standing.

Common mistakes

Rounding your back during the hinge, shifting stress to your lower back.

Shifting your body weight onto the back leg instead of keeping it on the front working leg.

Bending at the knee instead of hinging at the hips, turning it into a squat pattern.

Breathing

Inhale as you hinge down, exhale as you drive up to standing.

Make it harder or easier

To make it easier, practice bodyweight-only to master the hip hinge.

To make it harder, increase the weight or pause for a second at the bottom.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.