Uploaded February 2026 | Updated September 2026, 2 weeks ago
Love the idea of unilateral training but hate the wobble?
The split-stance RDL is the answer.
By keeping one foot lightly behind you like a kickstand, you significantly reduce the balance demands of a true single-leg RDL.
This allows you to focus solely on the hip hinge, effectively targeting your glutes and hamstrings. You get all the benefits of loading one side, but with enough stability to actually use a heavy weight.
💡 Cue: Keep 80-90% of your weight on the front leg.
The back leg is just there for balance, not to lift the load.
Love the idea of unilateral training but hate the wobble?
The split-stance RDL is the answer.
By keeping one foot lightly behind you like a kickstand, you significantly reduce the balance demands of a true single-leg RDL.
This allows you to focus solely on the hip hinge, effectively targeting your glutes and hamstrings. You get all the benefits of loading one side, but with enough stability to actually use a heavy weight.
💡 Cue: Keep 80-90% of your weight on the front leg.
The back leg is just there for balance, not to lift the load.
