Contralateral Kickstand RDL with Resistance Band
-
Glutes and Hamstrings
Posterior Chain
Anti-Rotation
Unilateral Strength
-
Kettlebell or Dumbbell
Resistance Band
Squat Rack to Anchor Band
-
Intermediate
Overview
The Contralateral Kickstand RDL with Resistance Band is a unilateral posterior chain movement that emphasizes glute and hamstring recruitment through a hip hinge pattern. Adding an anchored band around the waist increases tension, forcing the glutes to work harder through the entire range of motion while challenging stability and hip control.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
SECONDARY:
Gluteus medius
Erector spinae
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band at hip height behind you and secure it around your waist.
Stand with feet hip-width apart, holding a dumbbell or kettlebell in the hand opposite the working leg (contralateral).
Step the non-working foot back just slightly into a kickstand stance, with only the toes of the back foot touching the ground for balance.
With a soft bend in your front knee, hinge at the hips, pushing them back while lowering the weight toward the ground.
Keep your spine neutral, shoulders pulled back, and hips square.
The band will pull your hips backward. Resist with control and engage the glutes to return to standing.
Squeeze your glutes at the top and repeat for the prescribed reps before switching sides.
Variations
Add a glute loop above the knees to increase lateral glute activation
Perform with two dumbbells for added load
Use a tempo or pause at the bottom to increase time under tension
Benefits
Builds single-leg posterior chain strength
Enhances glute and hamstring engagement
Teaches proper hip hinge mechanics
Improves balance, stability, and resistance to rotation
Reinforces strength under horizontal loading
COACHING CUES
Push your hips back like you’re closing a door behind you
Keep your front foot grounded and your spine long
Let the band pull, then drive your hips forward
Lead the movement with your hips-not your shoulders
Notes
The Contralateral Kickstand RDL with Resistance Band adds load and complexity to a classic glute-dominant hinge, making it a key movement for building strength, stability, and control in the lower body-especially when your goal is posterior chain growth and real-life carryover.