Split-Stance Romanian Deadlift
Targets hamstrings, glutes and lower back
Requires a barbell
Intermediate level
Builds unilateral posterior chain strength
Improves balance and corrects strength imbalances
Step 1
Hold a barbell with both hands in an overhand grip (palms facing your body) and stand with feet hip-width apart. Step your left foot forward and right foot back into a split stance. Draw your shoulder blades down and back to open your chest slightly, and brace your core. This is your starting position.
Step 2
Inhale and set a slight, fixed bend in both knees, then hinge forward from your hips, allowing the barbell to travel down the front of your left thigh and toward mid-shin. Keep your back flat, chest proud and head in line with your spine. You should feel a deep stretch in the hamstring of your front leg. If your lower back rounds, that's your end range, so reduce the depth until your mobility improves.
Step 3
Exhale and drive through your front heel, using your hamstrings and glutes to extend your hips and return to standing. Keep the barbell close to your front leg throughout the movement. Squeeze your glutes at the top.
Step 4
Complete all reps on the left side, then switch so your right foot is forward and repeat on the other side.
Exercise Benefits
The split-stance RDL is a great step between a standard Romanian deadlift and a single-leg version. The staggered stance places more load on the front leg's hamstring and glute while the rear foot provides just enough balance support to let you focus on depth and form. It's particularly good for identifying and ironing out strength imbalances between sides, and builds the kind of unilateral posterior chain strength that carries over to running, jumping and athletic movement.
