Platesmith

B-Stance RDL

A dumbbell exercise for the hamstrings and gluteus maximus.

  • Legs
  • Dumbbell

All exercises

Log it in Platesmith. The app shows last time's numbers on every set of B-Stance RDL, times your rest and tells you when to add weight. Free, with no ads.

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Muscles worked

MainHamstrings, Gluteus maximus
AlsoErector spinae

Setup

Dumbbells at the sides; 80% of the weight on the front leg.

How to do it well

  • Back foot a step behind, only its toes on the floor
  • Hinge over the front leg with a flat back
  • Push the front hip back, then drive through the heel

Common mistakes

  • Loading the back foot
  • Rounding as the weight passes the knee

Free programs with B-Stance RDL

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General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.