Kickstand Single Leg RDL

• CATEGORY

  Hip Hinge

  Posterior Chain

  Unilateral Training

  Balance and Stability

• EQUIPMENT NEEDED

  Kettlebell or Dumbbell

• LEVEL

  Intermediate

Overview

The Kickstand Single Leg RDL is a unilateral hinge exercise that isolates the hamstrings and glutes while challenging core stability and balance. This variation challenges anti-rotational stability while emphasizing posterior chain strength in a unilateral stance. The rear leg acts as a “kickstand” for balance support, allowing focus on form and muscle engagement.

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Muscles Worked

PRIMARY:

• Hamstrings

• Gluteus maximus

SECONDARY:

• Gluteus medius

• Erector spinae

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Stand tall holding a kettlebell in your right hand.

2. Lightly place your right toes behind you as a kickstand—your left leg is the working leg.

3. Soften the left knee and initiate the movement by hinging at the hips.

4. Lower the kettlebell toward the floor, keeping it close to your left shin as your torso tilts forward.

5. Maintain a flat back and tight core throughout the movement.

6. When you feel a stretch in your left hamstring, reverse the movement by driving through the left heel to return to standing.

7. Complete reps on one side before switching hands and legs.

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Variations

• Add a second kettlebell for bilateral loading

• Progress to full single-leg RDL (no kickstand)

• Increase time under tension by slowing the eccentric phase

• Add a glute loop above the knees

• Add an anchored resistance band above the hips

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Benefits

• Builds posterior chain strength with less balance demand than single-leg RDL

• Enhances anti-rotational core strength due to offset load

• Reinforces proper hip hinge mechanics

• Improves unilateral muscle activation and injury resilience

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COACHING CUES

• Reach your hips back so the kettlebell doesn’t pull you down

• Keep the kettlebell tight to your shin

• Square your hips and shoulders to the floor

• Pause at the bottom, then power through the heel

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Notes

The Kickstand Single Leg RDL targets the hamstrings and glutes in a hip-hinge pattern while promoting anti-rotation and balance. It’s ideal for developing strength and control on each leg independently while minimizing the balance challenge of a full single-leg movement.