Kickstand RDL with Band

• CATEGORY

  Glutes

  Hamstrings

  Posterior Chain

  Hinge

  Dumbbell

  Kettlebell

  Banded

  Unilateral

• EQUIPMENT NEEDED

  Dumbbell or Kettlebell

  Glute Loop

• LEVEL

  Intermediate

Overview

The Kickstand RDL with Band is a unilateral hinge exercise that combines contralateral loading with band resistance to target the glutes and hamstrings. The kickstand stance improves balance and stability, while the glute loop above the knees reinforces hip engagement and prevents knee collapse.

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Muscles Worked

PRIMARY:

• Gluteus maximus

• Hamstrings

SECONDARY:

• Gluteus medius

• Adductors

• Erector spinae

• Core stabilizers

• Forearms and grip muscles

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STEP-BY-STEP INSTRUCTIONS

1. Place a glute loop just above your knees.

2. Hold a kettlebell or dumbbell in the hand opposite your working leg (contralateral load).

3. Stand with feet hip-width apart, then shift one foot slightly back into a kickstand stance, keeping the rear toes lightly touching the ground for balance.

4. Brace your core, keep chest tall, and maintain slight tension on the band.

5. Hinge at the hips by pushing them back, lowering the weight along the front of your working leg.

6. Lower until you feel a stretch in the hamstrings, keeping spine neutral.

7. Drive hips forward and squeeze glutes to return to standing tall.

8. Perform prescribed reps, then switch sides.

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Variations

• Perform without band for a simpler progression

• Use two dumbbells for bilateral loading

• Pause at the bottom to increase hamstring time under tension

• Elevate rear foot slightly for added balance challenge

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Benefits

• Builds glute and hamstring strength in a unilateral stance

• Reinforces proper hip hinge mechanics

• Glute loop improves hip stability and prevents knee collapse

• Contralateral loading challenges balance and core stability

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COACHING CUES

• Push hips back so you hinge, not squat.

• Keep chest tall and spine neutral.

• Maintain band tension so knees do not cave in.

• Drive through your front heel to stand tall.

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Notes

The Kickstand RDL with Band is a powerful accessory exercise for strengthening the posterior chain while also training hip stability and balance. The combination of contralateral load and band tension makes it especially effective for reinforcing glute engagement and injury prevention.