What should I feel during B-stance RDL?

Front hamstring loaded unilaterally; rear leg is a passenger.

What are common mistakes with B-stance RDL?

Equal weight on both feet — becomes a bilateral RDL; Losing hip hinge pattern under load; Not pushing the floor away on the way up

How do I progress B-stance RDL?

Progress to true single-leg RDL; add weight once 3×8 is stable.

What can I do instead of B-stance RDL?

Single-leg RDL, Romanian deadlift, DB stiff-leg DL

B-stance RDL

Front foot ~80% load; rear foot kickstand only; hinge to mid-shin.

family=b stance rdlpattern=hingeforce=pullmechanic=compoundequipment=free_weight

Muscles

muscle emphasis · training guidance

hamstringsPRIME

glutes68

lower back56

Primary: hamstrings
Supporting: glutes, lower back

Mechanics

Pattern: hinge
Equipment: barbell, dumbbell
Geometry: 120° Hinge Angle
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

Equipment context

The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path. Dumbbells allow a longer range of motion and independent arm movement, which can reveal side-to-side differences.

Substitutions

See all 28 hamstrings exercises in the Atlas

Progression ladder

Beginner / regression: Bilateral RDL or trap-bar RDL if balance is limiting.
Standard: B-stance RDL
Advanced / progression: Progress to true single-leg RDL; add weight once 3×8 is stable.

Atlas metrics

Movement pattern: hinge
Primary target: hamstrings
Supporting muscles: glutes, lower back
Equipment: barbell, dumbbell
Joint geometry: 120° Hinge Angle
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up B-stance RDL?: Front foot ~80% load; rear foot kickstand only; hinge to mid-shin.
What should I feel during B-stance RDL?: Front hamstring loaded unilaterally; rear leg is a passenger.
What are common mistakes with B-stance RDL?: Equal weight on both feet — becomes a bilateral RDL; Losing hip hinge pattern under load; Not pushing the floor away on the way up
How do I progress B-stance RDL?: Progress to true single-leg RDL; add weight once 3×8 is stable.
What can I do instead of B-stance RDL?: Single-leg RDL, Romanian deadlift, DB stiff-leg DL