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B-Stance RDL

The unilateral bridge — all the benefits of single-leg training with a stability safety net, perfect for building symmetry and preparing for full single-leg work

⚡ Quick Reference​

AspectDetails
PatternHip Hinge (Unilateral Emphasis)
Primary MusclesHamstrings, Glutes
Secondary MusclesErector Spinae, Lats, Adductors
EquipmentDumbbells (preferred), Barbell, Kettlebells
Difficulty⭐⭐ Intermediate
Priority🟡 Recommended

Movement Summary​

🎯 Setup​

Starting Position​

  1. Equipment selection: 60-80% of bilateral RDL weight
    • Dumbbells: Easiest, most natural (recommended)
    • Barbell: More load capacity, requires coordination
    • Kettlebells: Good middle ground
  2. Stance setup (critical): Front leg is working leg
    • Front foot flat, pointed forward
    • Back foot offset 6-12 inches back and slightly out
    • Back heel OFF the ground — only toe/ball of foot touches
    • 80-90% of weight on front leg, 10-20% on back toe
  3. Body position: Standing tall, weight(s) at thigh level
  4. Alignment: Shoulders back, chest up, soft bend in front knee
  5. The "B-Stance" name: Stance looks like letter "B" from above

Equipment Setup​

EquipmentSettingNotes
Dumbbells30-60 lbs each (depending on strength)Most versatile, easiest to learn
Barbell60-80% of bilateral RDLRequires more balance
Kettlebells35-70 lbs eachGood alternative to DBs
Loading60-80% of bilateral RDL weightBack leg provides assistance
Setup Cue

"Front leg does the work, back toe is just a kickstand on a bicycle — there for balance, not for pushing"

The Critical Distinction​

B-Stance vs. Single-Leg RDL:

  • B-Stance = 80-90% front leg, 10-20% back toe (stability assist)
  • Single-Leg = 100% working leg, no contact with ground

B-Stance vs. Staggered Stance:

  • B-Stance = heel up, minimal weight on back leg
  • Staggered = both feet flat, more even weight distribution

🔄 Execution​

The Movement​

What's happening: Establishing unilateral tension

  1. Standing upright, weight(s) against front thigh
  2. Front leg slightly bent (10-20°), locked in place
  3. Back toe touching ground, heel elevated
  4. Weight centered over front foot (mid-foot to heel)
  5. Breathing: Deep breath into belly, brace core

Feel: 80-90% of body weight through front leg

Mental check: Back leg should feel almost decorative — it's there to catch you, not to push

Key Cues​

Primary Cues
  • "Front leg does 90% of the work, back toe is just a kickstand" — establishes correct loading
  • "Push your front hip back like closing a car door" — initiates proper hinge
  • "Feel it burn in the front hamstring" — confirms proper execution
  • "Back heel stays up — don't cheat by dropping it" — prevents bilateral compensation
  • "Drag the weight down your working leg" — keeps load close, proper path

Tempo Guide​

GoalTempoExample
Strength2-0-2-02s down, no pause, 2s up, no pause
Hypertrophy3-2-2-03s down, 2s pause, 2s up, no pause
Unilateral Control3-1-2-13s down, 1s pause, 2s up, 1s reset
Balance Practice4-2-2-04s down, 2s pause, 2s up — maximizes stability challenge

💪 Muscles Worked​

Activation Overview​

Primary Movers (Working Leg)​

MuscleActionActivation
HamstringsHip extension, eccentric loading during descent█████████░ 90%
GlutesHip extension — driving working hip forward████████░░ 85%

Secondary Muscles​

MuscleActionActivation
Erector SpinaeMaintains neutral spine under unilateral load███████░░░ 65%
LatsKeeps weight close to body█████░░░░░ 50%
AdductorsWorking leg stability, prevents hip hiking█████░░░░░ 45%

Stabilizers​

MuscleRole
CoreAnti-rotation, prevents twisting under asymmetric load
Hip Stabilizers (Glute Med/Min)Prevents working hip from dropping, maintains pelvic level
ForearmsGrip strength to hold weight(s)
Unilateral Advantage

Compared to bilateral RDL: 40-50% more stabilizer activation, better at revealing and fixing left-right imbalances

Compared to single-leg RDL: 30-40% less balance demand, allows heavier loading and better muscle focus

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Using back leg too muchDropping back heel, pushing through back footBecomes bilateral exercise, defeats purposeKeep back heel UP, minimal weight on back toe
Weight too heavyBack leg compensates excessivelyPoor working leg stimulusReduce to 60-70% of bilateral RDL
Squatting the movementFront knee bends excessivelyRemoves hamstring tensionLock front knee angle, movement is hip hinge only
Rotating torsoShoulders twist toward working legSpine stress, cheating patternKeep shoulders square, engage core
Rounded backLumbar flexion under loadInjury riskLighter weight, chest up cue, strengthen core
Not feeling working legBilateral compensation happeningNot getting unilateral benefitsReduce weight 20%, focus on kickstand cue
Most Common Error

Back leg doing too much work — this is supposed to be 80-90% working leg. If your back leg feels heavily involved, you're defeating the purpose. Film yourself and check: is the back heel staying elevated? Does it look like the front leg is doing almost all the work?

Self-Check Checklist​

  • Back heel stays elevated entire set (never drops flat)
  • Feel 80-90% of burn in front leg hamstring/glute
  • Front knee angle stays fixed (not squatting it)
  • Shoulders stay square (no twisting)
  • Back stays neutral (no rounding)
  • Can maintain balance through entire set

🔀 Variations​

By Equipment​

AspectDetails
LoadEasiest to load progressively
BalanceEasiest to balance (weights at sides)
Best ForMost people, general development
GripNeutral grip, comfortable

Why it's superior: Most natural loading pattern, easiest to feel working leg

By Emphasis​

VariationChangeWhy
Tempo B-Stance RDL4s eccentric, 2s pauseMaximizes time under tension
High-Rep B-Stance12-20 repsMetabolic stress, muscle damage
Constant TensionDon't lock out at topMaintains continuous muscle tension

Advanced Variations​

VariationKey DifferenceWhen to Use
Suitcase B-Stance RDLWeight in opposite hand of working legAnti-lateral flexion, oblique challenge
Deficit B-Stance RDLWorking foot on 2-4" platformIncrease ROM, more stretch
Banded B-Stance RDLAdd resistance bandAccommodating resistance at top
1.5 Rep B-StanceFull rep + half rep = 1Extra work in stretched position

📊 Programming​

Rep Ranges by Goal​

GoalSetsReps (per leg)RestLoad (% bilateral RDL)RIR
Strength3-46-1090s-2min70-80%1-2
Hypertrophy3-48-1560-90s60-75%2-3
Endurance2-312-2045-60s50-65%3-4
Learning310-1290s50-60%4-5

Workout Placement​

Program TypePlacementRationale
Lower body dayAfter bilateral movementsUnilateral accessory after compounds
Pull dayMid-workoutPrimary posterior chain exercise
Leg dayAfter squats, before isolationHamstring/glute emphasis
Full-bodyAfter main liftsUnilateral posterior development
Programming Wisdom

Use B-Stance RDL as a bridge exercise: too advanced for beginners who haven't mastered bilateral RDL, but perfect for intermediates building toward single-leg RDL. Typical progression: Bilateral RDL → B-Stance RDL → Single-Leg RDL

Frequency​

Training LevelFrequencyVolume Per Session
BeginnerNot recommendedMaster bilateral RDL first
Intermediate1-2x/week3-4 sets per leg
Advanced2x/week3-5 sets per leg, varying intensities

Progression Path​

Supersets & Pairings​

Great to pair with:

  • Front squats — quad/hamstring balance
  • Bulgarian split squats — double unilateral blast
  • Leg curls — pre or post-exhaust hamstrings
  • Nordic curls — hamstring strength emphasis
  • Core work — already stabilizing, add direct core

Sample Weekly Structure​

DayExerciseSets x RepsPurpose
MondayBilateral RDL4x8Strength, heavier load
MondayB-Stance RDL3x10/legUnilateral accessory
ThursdayB-Stance RDL (lighter)3x12-15/legVolume, control

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Romanian DeadliftHaven't mastered bilateral pattern yet✓
Dumbbell RDLNeed to build base strength first
Supported B-Stance RDLBalance issues, use hand on wall/rack

Progressions (Harder)​

ExerciseWhen ReadyLink
Single-Leg RDL (Dumbbell)Perfect B-stance form, ready for balance challenge✓
Single-Leg RDL (Barbell)After mastering dumbbell single-leg version
Deficit Single-Leg RDLWant maximum ROM

Alternatives (Same Goal, Different Movement)​

AlternativeEquipmentKey Difference
Single-Leg RDLDumbbells/BarbellNo back leg contact, harder balance
Split Stance RDLBarbellMore even weight distribution
Staggered Stance RDLBarbellBoth feet flat, less unilateral

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back painUnilateral loading can expose asymmetriesStart very light, perfect form only
Hamstring strainStretching under loadWait until healed, start bilateral first
Balance issuesFall riskUse hand on rack/wall for support initially
Ankle instabilityWorking ankle stressedUse supported variation
Significant strength imbalancesWeaker side may failAddress with extra volume on weak side
Stop Immediately If
  • Sharp pain in working hamstring (not stretch/burn)
  • Lower back pain (not muscle fatigue)
  • Unable to maintain balance even with light weight
  • Front knee pain
  • Inability to keep spine neutral

Injury Prevention​

StrategyImplementation
Master bilateral first3-4 months of solid bilateral RDL before progressing
Start lightBegin at 50-60% of bilateral RDL weight
Control the eccentricSlower descent builds hamstring resilience
Fix imbalances earlyAdd 1-2 extra sets to weaker side
Progress graduallyAdd 5 lbs when you can do all reps with perfect form

Balance Safety​

If you lose balance:

  1. Drop the weight safely — better to bail than force it
  2. Use support initially — hand on squat rack is smart, not weak
  3. Film yourself — verify you're not compensating with back leg
  4. Reduce weight — if balance is the limiting factor, go lighter
Imbalance Revelation

This exercise WILL expose left-right differences. That's the point. Your weaker side might handle 20-30% less weight initially — this is normal and exactly why you're doing this exercise.

🦴 Joints Involved​

JointActionROM RequiredStress Level
Hip (working leg)Flexion/Extension80-100° flexion🔴 High
SpineNeutral maintenanceMinimal movement🟡 Moderate
Knee (working leg)Slight flexion (static)10-20° flexion held🟢 Low
Ankle (working leg)DorsiflexionModerate🟡 Moderate
Hip (back leg)Extension (passive)Minimal🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
Working hip80° flexionSingle-leg toe touch with soft kneeHamstring flexibility work, hip mobility
HamstringsGood flexibilityCan touch toes with slight knee bendProgressive stretching, bilateral RDL first
Ankle (working)15° dorsiflexionKnee can travel forward over toesAnkle mobility drills, calf stretches

Asymmetry Monitoring​

What to CheckHow to MonitorNormal vs. Concerning
ROM differenceFilm from side, compare depth<10° difference = normal; >15° = address
Strength differenceWeight/reps per side<10% difference = normal; >20% = focus weak side
Balance differenceWobbling per sideSlight difference normal; can't complete reps = regression needed
Unilateral Joint Stress

Working leg experiences 80-90% of the load, creating higher joint stress than bilateral movements. This is therapeutic when progressive, injurious when rushed. Build up slowly.

❓ Common Questions​

What's the difference between B-stance and kickstand RDL?

They're the same exercise with different names. "Kickstand" and "B-stance" both refer to the staggered stance with back heel elevated and minimal weight on the back toe. Some coaches prefer one term over the other, but the execution is identical.

How much weight should the back leg support?

Target: 10-20% of body weight on back toe, 80-90% on front leg

How to test: Do a set, then immediately try a true single-leg RDL. If the single-leg version feels only slightly harder, your B-stance is correct. If it feels dramatically harder, you're relying on your back leg too much.

Visual cue: Back heel should stay elevated the entire set — if it drops, you're cheating.

When should I progress from bilateral RDL to B-stance?

Progress when you can:

  • Perform 3-4 sets of 12 bilateral RDLs with perfect form
  • No back rounding at any point
  • Strong mind-muscle connection with hamstrings
  • 0-1 RIR on working sets
  • At least 3-6 months of consistent bilateral RDL training

Don't rush this — bilateral RDL mastery is the foundation.

Should I do both legs in one set or alternate?

Most common approach: Complete all sets on one leg, then switch

  • Pro: Better focus, don't have to keep resetting
  • Con: Longer rest for first leg

Alternative: Alternate legs each set

  • Pro: Equal rest between legs
  • Con: More setup time, potentially less focus

Bottom line: Either works — choose based on preference. Most people prefer completing one leg fully.

One leg is way weaker — what do I do?

This is extremely common and exactly why you're doing this exercise.

Protocol:

  1. Use the weight your weaker leg can handle with perfect form
  2. Do your planned sets on weak leg FIRST
  3. Match reps on strong leg (don't go higher)
  4. Optional: Add 1 extra set to weak leg
  5. Track progress — imbalance should reduce over 6-12 weeks

Don't: Use different weights per leg (makes tracking impossible)

Can I use B-stance RDL as my only hinge exercise?

Short answer: No

Why: You'll sacrifice total load capacity. B-stance RDL is best as an accessory to bilateral work.

Optimal approach:

  • Primary hinge: Bilateral RDL or Deadlift (heavier weight)
  • Accessory: B-Stance RDL (unilateral development)

This gives you: Max strength development + asymmetry correction

How is this different from single-leg RDL?

B-Stance RDL:

  • Back toe touches ground
  • 10-20% support from back leg
  • Less balance demand
  • Can use heavier weight (60-80% of bilateral)
  • Better for building strength

Single-Leg RDL:

  • No ground contact from back leg
  • 100% on working leg
  • High balance demand
  • Lighter weight (40-60% of bilateral)
  • Better for balance and stability

Use B-stance when: Building toward single-leg, want more load Use single-leg when: Have excellent balance, want maximum stability challenge

📚 Sources​

Biomechanics & Muscle Activation:

  • Neto, W.K. et al. (2020). "Bilateral and Unilateral Resistance Training Effects" — Tier A
  • McCurdy, K.W. et al. (2010). "Comparison of Lower Extremity EMG Between Bilateral and Unilateral RDL" — Tier A
  • ExRx.net Exercise Directory — Hip Hinge Analysis — Tier C

Programming & Unilateral Training:

  • NSCA Essentials of Strength Training (4th Ed.) — Tier A
  • Boyle, M. (2016). "New Functional Training for Sports" — Tier B
  • Contreras, B. (2014). "Bodyweight Strength Training Anatomy" — Tier B

Technique & Coaching:

  • Gentilcore, T. (2018). "Complete Single-Leg Training Guide" — Tier C
  • Cressey, E. "Single-Leg Training Progressions" — Tier C
  • Robertson, M. "Mastering the Hip Hinge" — Tier C

Imbalance & Asymmetry:

  • Bell, D.R. et al. (2014). "Lean Mass Asymmetry Influences Force Output" — Tier A
  • Bishop, C. et al. (2018). "Inter-Limb Asymmetries: Understanding How to Calculate" — Tier A

Injury Prevention:

  • Hewett, T.E. et al. (2013). "Biomechanical Measures of Neuromuscular Control" — Tier A
  • Cook, G. (2010). "Movement: Functional Movement Systems" — Tier C
For Mo

When to recommend this exercise:

  • User has mastered bilateral RDL (3-6 months experience minimum)
  • User wants to progress toward single-leg RDL but balance is limiting
  • User has identified left-right strength imbalances
  • User wants unilateral strength without full single-leg balance demand
  • User is an athlete needing sport-specific unilateral strength
  • User has asymmetric loading in sport/life (golf, tennis, throwing, etc.)

Who should NOT do this exercise:

  • Hasn't mastered bilateral RDL yet → Romanian Deadlift first
  • Acute hamstring or low back injury → Wait until healed
  • Severe balance dysfunction → Use supported variation or stick to bilateral
  • Cannot maintain neutral spine even bilateral → Regress further

Key coaching cues to emphasize:

  1. "Front leg does 90% of the work — back toe is just a kickstand"
  2. "Keep back heel elevated the entire set — if it drops, you're cheating"
  3. "Push your front hip back like closing a car door with that hip only"
  4. "Feel the burn in your front hamstring — if both legs burn equally, reduce weight"
  5. "Imagine your back leg is broken and useless — front leg has to do everything"

Common issues to watch for in user feedback:

  • "I don't feel a difference between legs" → Back leg doing too much; reduce weight 20%
  • "I lose balance" → Hand on rack for support OR regress to bilateral
  • "My back leg is working hard" → Not B-stance, probably staggered stance; cue back heel up
  • "One leg feels way weaker" → Perfect! That's why we're doing this; match weight to weak leg
  • "My back hurts" → Probably rounding; lighter weight, neutral spine cue

Programming guidance:

  • Pair with: Bilateral RDL (earlier in workout), Bulgarian split squats, Nordic curls
  • Great after: Squats, bilateral deadlifts (as accessory)
  • Typical frequency: 1-2x per week
  • Volume: 3-4 sets of 8-15 per leg
  • Load: 60-75% of bilateral RDL weight

Progression signals:

  • Ready to progress when: 3-4 sets x 12 reps per leg, perfect form, 1 RIR, minimal back leg use
  • Regress if: Back leg compensating heavily, cannot maintain balance, back rounding
  • Progress to: Single-Leg RDL, lighter kickstand (less back support)
  • Plateau solution: Add pauses at bottom, slow tempo, or deficit variation

Red flags:

  • Back heel dropping during reps → Cheating with back leg
  • Equal sensation in both legs → Not unilateral enough
  • Severe imbalance (>30% strength difference) → May need PT evaluation
  • Cannot complete reps on one side → Too heavy or technique breakdown

Special considerations:

  • Imbalances are normal: 10-20% difference is common; 20-30%+ needs focus
  • Weak side first: Always train weaker leg first when fresh
  • Don't ego lift: This is about quality unilateral stimulus, not max weight
  • Bridge exercise: This is transitional — goal is eventually single-leg RDL
  • Patience required: May take 8-12 weeks to see meaningful imbalance improvement

Teaching progression:

  1. Week 1-2: 50% of bilateral RDL weight, focus on feeling front leg work
  2. Week 3-4: Gradually increase to 60-70%, verify back heel stays up
  3. Week 5-8: Working weight established, focus on strengthening weak side
  4. Week 9-12: Consider progressing to single-leg RDL if mastered

Last updated: December 2024