The Kickstand Dumbbell Romanian Deadlift is a intermediate-friendly dumbbell strength exercise that targets the hamstrings and glutes, with the abdominals, calves and adductors working alongside. Here's how to do it right — and what to stop doing.
Primary musclesHamstrings, Glutes
Secondary musclesAbs, Calves, Adductors
EquipmentDumbbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Kickstand Dumbbell Romanian Deadlift
Hold a dumbbell in each hand and stand with your feet hip-width apart.
Step one foot back so its toes sit level with the other heel.
Lift the rear heel and shift your weight onto the front foot.
Soften the front knee and push the hips straight back.
Lower until you feel the front hamstring stretch, keeping the spine long.
Drive the hips forward to stand, then finish the set and switch sides.
02 The payoff
Why it earns its spot
Loads one hamstring at a time without the balance cost of a single-leg hinge.
Exposes side to side differences that a bilateral Romanian deadlift hides.
Fills the missing step between bilateral and single-leg hinge training.
03 Don't do this
Common mistakes
Loading the rear foot, which turns it back into a two-legged Romanian deadlift.
Placing the rear foot too far back, so the stance becomes a lunge rather than a hinge.
Rounding the lower back to reach further, which moves the load onto the spine.
Bending the front knee as you descend, which takes tension off the hamstring.
EGON Put it on record
Track it in EGON.
Log every set of the Kickstand Dumbbell Romanian Deadlift, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
