WhatWorksWhat.
Glutes

B-stance Romanian Deadlift

Single-leg work without the balance frustration.

Complexity · Mediumhypertrophyintermediate+Dumbbells
Check Your Form
  • Glutes
  • Glutes - Glute max
  • Glutes - Side glute
  • Hamstrings
  • Lower back
  • Glute max
  • Side glute
  • Deep glute

PrimarySecondary

What it hits

Parts of the target muscle.

  • Glute max

    Hit

    Gluteus maximus - hip extension, squats, hinges, thrusts.

  • Side glute

    Hit

    Gluteus medius - hip abduction, single-leg work, banded steps.

  • Deep glute

    Not hit

    Gluteus minimus - stabilizer for single-leg and abduction.

The movement

Get it right, not roughly right.

Optimal form

8:19· Onnit

HOW TO DO B STANCE ROMANIAN DEADLIFTS (RDLs) LIKE A PRO

Hinge bottom

Lockout

Stand with one foot forward, the other foot back with only the toe touching the floor - 80% weight on the front foot. Hinge as in a single-leg RDL but use the back toe for balance.

Common mistakes

  • Leaning too much on the back foot - turns it into a regular RDL.
  • Letting the hips twist.

Where you should feel it

Single-leg work without the balance frustration.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains glutes. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • B-stance barbell RDL

    Barbell.

    100% on target

    On target

    Same target, minor adjustment.

  • B-stance cable RDL

    Low cable, more constant tension.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes