Contralateral Kickstand RDL with Valgus Control

• CATEGORY

  Strength

  Stability

  Glute and Hamstring Focus

• EQUIPMENT NEEDED

  Dumbbell or Kettlebell

  Anchored Resistance Band

  Squat Rack (or sturdy anchor point)

• LEVEL

  Intermediate

Overview

The Contralateral Kickstand Romanian Deadlift (RDL) with Valgus Control adds an anti-valgus component to a classic unilateral hip hinge. This movement is designed to develop posterior chain strength while reinforcing proper knee alignment and lateral hip control under load.

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Muscles Worked

PRIMARY:

• Gluteus maximus

• Hamstrings

SECONDARY:

• Gluteus medius

• Core stabilizers

• Hip external rotators

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STEP-BY-STEP INSTRUCTIONS

1. Anchor a resistance band at knee height and loop it around the leg that will remain mostly stationary (front/working leg), just above the knee.

2. Stand in a kickstand stance, with the back foot slightly behind and on the ball of the foot to act as support-this leg remains unloaded.

3. Hold a dumbbell in the opposite hand of the front/working leg (contralateral setup).

4. Brace your core and begin to hinge at the hips, pushing your glutes backward while maintaining slight tension in the front knee and resisting the inward pull from the band.

5. Lower the dumbbell toward the mid-shin of the front leg, keeping the spine neutral and chest open.

6. At the bottom of the hinge, squeeze your glute and return to the starting position.

7. Complete all reps before switching sides.

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Benefits

• Strengthens the glutes and hamstrings through unilateral loading

• Improves hip hinge mechanics and proprioception

• Reinforces knee alignment under tension (valgus control)

• Builds better lateral hip stability and injury resilience

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COACHING CUES

• Push the hips back, not the chest down

• Drive the front leg into the floor while resisting the band

• Maintain tension so the knee won’t cave inward

• Move slowly and with control through the entire range

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Notes

This RDL variation combines unilateral loading and valgus resistance, making it an excellent accessory movement for athletes and clients who need stronger glutes, better hamstring development, and improved knee stability.