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VIDEO DEMO

Kickstand RDL

Regression of Single-Leg RDL

YouTube · Mike RobertsonHow to Kickstand RDLWatch the demonstration

REGRESSION · HOW TO DO IT

Kickstand RDL

These steps are written specifically for the Kickstand RDL. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Stand with most of your weight on one foot and the other toes resting just behind you for balance.

  2. 02
    Move the pattern

    Push the working hip backward as the chest tips forward and both feet stay quiet.

  3. 03
    Finish with control

    Stop when the hamstrings load, then press through the working foot to stand tall.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

HAMSTRINGS / 30

Long rangeLong range

Kickstand RDL

Sets: 3–4 · Reps: 5–10 per side

Kickstand RDL is a regression of Single-Leg RDL. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The working hip folds while the pelvis resists opening, lengthening the hamstrings and challenging control in the frontal and transverse planes.