VARIATIONS
Dumbbell Kickstand Deadlift
Rear foot steps back two steps with heel lifted
This exercise targets the lower back, hamstrings, and glutes by combining a hip hinge with a staggered stance for added stability. It allows you to load the posterior chain heavily while reducing the balance demands of a true single-leg deadlift.
HOW TO DO IT
- Stand with feet hip-width apart holding a dumbbell in each hand.
- Step one foot back two steps and lift the heel to rest on the toes.
- Hinge at the hips to lower the weights while keeping your back flat.
- Lower until you feel a deep stretch in the front leg hamstring.
- Drive your front heel into the floor to return to standing.
- Complete all reps on one side before switching the staggered leg.
COMMON MISTAKES
- Rounding the lower back instead of hinging at the hips.
- Shifting weight onto the back foot rather than the front heel.
- Dropping the shoulders forward and losing chest height.
- Using the arms to pull the weight up instead of driving with legs.
TIPS
- Keep your torso parallel to the floor at the bottom of the movement.
- Push your hips back as if trying to close a car door with your butt.
- Maintain a slight bend in the front knee without turning it into a squat.
- Imagine dragging the dumbbells down your shins to keep them close.
SAFETY
- Avoid rounding the spine under load to prevent lower back injury.
- Ensure the front knee tracks over the toes to protect the joint.
DETAILS
- Muscles
- Lower BackBack
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Romanian deadlift
- Load position
- At the sides
- Arms
- Both
- Legs
- One
- Arms straight or bent
- Straight arms
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Staggered / split
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated