Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Hamstrings

B-Stance Romanian Deadlift

Also called Kickstand RDL

DumbbellCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Hamstrings

Also glutes

You need

Dumbbells

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Back toes on the floor, just for balance
  2. 2Most of your weight on the front leg
  3. 3Hinge until the front hamstring stretches

Most common mistake

Pushing off the back foot.

Watch a demo

Good for

  • Top 10 for hamstrings
  • Loads the muscle while it’s stretched

Compare with

vs Dumbbell Romanian Deadliftvs Romanian Deadliftvs Stiff-Leg Deadlift
A
For hamstrings
#4 of 18
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Research
81
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Target tensionStrong
Loaded stretchExcellent
ProgressionStrong
Low costStrong

Most of the load on one leg gives each hamstring a deep stretch with half the weight a regular RDL needs.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SSeated Leg CurlMachine
  • SStanding Leg CurlMachine
  • ALying Leg CurlMachine
  • ADumbbell Romanian DeadliftDumbbell

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