Glutes · Hip hinge
Kickstand Romanian Deadlift
The Kickstand Romanian Deadlift mainly trains your hamstrings and glutes. Also working: lower back and obliques.
One cable
Standing, light pull
How to do it
- Face the machine, front foot flat, back foot on its toes next to your front heel
- Put almost all your weight on the front leg, the back leg only helps you balance
- Push your hips back, back straight, keep the handle close to your front leg
- Come up using your glutes and hamstrings, then switch sides
Coach’s tip
The bridge between the two-leg and the single-leg deadlift: the back leg takes out the wobble, so you can pull heavier than on one leg. Keep your hips square and don’t let them rotate open toward the cable.
Setup
Pulley
Pulley at the bottom
Grip
Single handle in the hand opposite your front leg
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (hip hinge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Kickstand Romanian Deadlift work?
Mainly the hamstrings and glutes. The lower back and obliques help.
How do I set up the cable machine for the Kickstand Romanian Deadlift?
Pulley: Pulley at the bottom. Grip: Single handle in the hand opposite your front leg.
What can I do instead of the Kickstand Romanian Deadlift?
For the same movement: Romanian Deadlift, One-Cable Romanian Deadlift and Cable Deadlift. In DCFT you swap with one tap.
DCFT
The Kickstand Romanian Deadlift in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.