Contralateral Kickstand RDL with Crossover
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Glutes and Hamstrings
Posterior Chain
Core
Unilateral Strength
Rotational Control
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Dumbbell or Kettlebell
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Intermediate
Overview
The Contralateral Kickstand RDL with Crossover is a unilateral hip hinge that not only builds strength in the glutes and hamstrings but also challenges rotational control and deeper glute activation by reaching the weight across the midline. This crossover action recruits stabilizers and enhances posterior chain recruitment, especially through the glute max and glute med.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
SECONDARY:
Gluteus medius
Adductors
Erector spinae
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Stand tall with a dumbbell or kettlebell in your hand opposite the working leg (contralateral).
Position your non-working foot just behind you in a kickstand stance-only the toes should be in contact with the ground.
Keep a soft bend in the front knee and begin to hinge at the hips, sending your hips backward.
As you lower the weight, reach across your body, bringing the dumbbell toward the outside of the working ankle.
Keep your spine long and your hips square, resisting rotation through the torso.
When you reach full depth (about parallel to the floor or until your mobility allows), drive through the working heel to return to standing.
Squeeze your glutes at the top and repeat for prescribed reps before switching sides.
Benefits
Enhances unilateral glute and hamstring strength
Targets glute fibers through a larger range via crossover reach
Improves rotational control and core stability
Excellent for athletic carryover and injury prevention
COACHING CUES
Push your hips back, not your chest forward
Keep hips square while reaching the weight across
Let the dumbbell trace a diagonal line toward your front foot
Control the descent and don’t rush the hinge
Notes
The Contralateral Kickstand RDL with Crossover adds a dynamic rotational component to a classic unilateral hinge, intensifying glute engagement and developing deeper posterior chain control. A go-to movement when building athleticism, glute symmetry, and real-world strength.