Eccentryx / Exercise Atlas / hinge
B-stance RDL
Front foot ~80% load; rear foot kickstand only; hinge to mid-shin.
Muscles
- Primary
- hamstrings
- Supporting
- glutes, lower back
Mechanics
- Pattern
- hinge
- Equipment
- barbell, dumbbell
- Geometry
- 120° Hinge Angle
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Front hamstring loaded unilaterally; rear leg is a passenger.
- Progression
- Progress to true single-leg RDL; add weight once 3×8 is stable.
- Regression
- Bilateral RDL or trap-bar RDL if balance is limiting.
Watch for
- Equal weight on both feet — becomes a bilateral RDL
- Losing hip hinge pattern under load
- Not pushing the floor away on the way up
Substitutions
- Single-leg RDL
- Romanian deadlift
- DB stiff-leg DL