Kickstand Single Leg RDL with Band

• CATEGORY

  Glute Strength

  Hamstring Strength

  Hip Stability

  Single-Leg Training

• EQUIPMENT NEEDED

  Kettlebell or Dumbbell

  Glute Loop

• LEVEL

  Intermediate

Overview

The Kickstand Single Leg RDL with Band is a variation of the single leg Romanian deadlift (RDL) that integrates a glute loop for added lateral glute activation and a contralateral load to challenge core stability and hip control. The “kickstand” setup offers additional balance support while still targeting the posterior chain.

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Muscles Worked

PRIMARY:

• Gluteus maximus

• Hamstrings

SECONDARY:

• Gluteus medius

• Core stabilizers

• Erector spinae

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STEP-BY-STEP INSTRUCTIONS

1. Place a glute loop just above your knees.

2. Stand with your working leg forward and your non-working (kickstand) leg positioned behind you, with toes resting lightly on the floor for balance.

3. Hold a kettlebell in the opposite hand of your working leg.

4. Hinge at the hips, keeping your spine neutral and allowing the kettlebell to travel down in front of the working leg. Push your hips back as you lower.

5. Maintain tension in the glute loop by pressing your knees slightly outward throughout the movement.

6. Lower until your torso is nearly parallel to the ground or until you feel a strong stretch in the hamstring.

7. Drive through your front heel to return to the starting position.

8. Complete all reps on one side before switching.

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Variations

• Perform without the glute loop to reduce lateral resistance

• Use two dumbbells or kettlebells to increase load

• Elevate the front foot slightly for increased range of motion

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Benefits

• Builds unilateral hamstring and glute strength

• Reinforces proper hip hinge mechanics

• Adds resistance to both the sagittal and frontal plane

• Enhances balance, coordination, and core engagement

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COACHING CUES

• Hinge through the hips, not the low back

• Keep both hips level-don’t let one rotate out

• Maintain outward tension in the band the entire time

• Reach the kettlebell toward mid-shin, then drive back up through the heel

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Notes

The Kickstand Single Leg RDL with Band is an excellent progression for glute and hamstring development while reinforcing hip and core stability. The glute loop intensifies lateral hip activation, and the contralateral load challenges balance and coordination, making this a powerhouse move in any lower-body strength program.