Impact-Site-Verification: 1728352514
Free UK delivery on orders over £50 & Free Worldwide shipping on orders over £75


B Stance RDL: Are They Worth The Effort?

December 20, 2023

B Stance RDL: Are they worth it?

Absolutely! The B Stance RDL is a great way to strengthen and build your glutes, increase stability, and improve balance. Not only can it work wonders for aesthetics, but mastering and progressing with the B Stance RDL can help improve athletic performance.

This effective exercise engages several major muscle groups simultaneously. It works your erector spinae (lower back), glutes, and hamstrings. It also activates your core muscles to help you maintain proper form and balance, which is essential for any athletic activity.

So why not try it and see how it can benefit your training? Who knows, you might find that the B Stance RDL is precisely what you need! Let's review what you should know before you try it.

Table of Contents
What is the B stance RDL
How to perform the B stance RDL
Benefits of the B stance RDL
Limitations of the B stance RDL


What is a B Stance RDL?

B stance rdl exercise example

The B-stance deadlift is a variation of the conventional RDL exercise. By staggering the feet, one slightly in front of the other, this workout emphasizes balance and stability while significantly targeting the hamstrings, glutes, and lower back muscles for maximum muscle growth potential.

The working leg, or the one in the front, takes on most of the weight (over 80% of the load). As you pull the weight up, your rear leg acts as a stabilizing force and helps to keep your balance and form.

The B stance RDL is an excellent exercise for those new to deadlifting who find the unilateral single-leg deadlift a bit too challenging. It's an effective way to target single-leg muscles and work on balance and stability.

You can do B-stance RDLs with a barbell, two dumbbells, or even one heavy kettlebell. The beauty of this exercise is that you can choose and adjust the weight to fit your fitness level and comfortability, so it's a great way to work up your strength gradually.

Regardless of your weight, it's essential to use proper form and maintain good posture for the best results.


How To Perform The B Stance RDL

B-Stance RDL How To:

  • Standing up tall, hold the barbell, dumbbells or kettlebell in your hands with extended arms. You may have to deadlift the weight to get to this position or you may be able to utilise the squat rack to unrack the weight in this position
  • Take one step back with your right foot and line your right toe up with your left heel
  • Keeping a neutral spine, hinge at the hips and lower the weight towards the floor
  • As you lower the weight, your left knee will bend slightly which is fine. Focus on shifting the hips backwards and keeping the weight close to your front leg
  • Keep lowering the weight until you feel a slight tension in the glutes and hamstrings (this will probably be when you reach just below the knee)
  • When you feel the tension, squeeze the glutes to drive the weight back up to the starting position
  • Repeat for the desired number of reps, rest for 1 minute and complete the exercise for the other leg


Benefits of the B Stance RDL

Although technically not a unilateral exercise as the behind leg is on the floor, the fact that most of the load is going through the front leg means that you can benefit from the same benefits of unilateral exercises. Here are some of the main advantages of doing B stance RDLs:


Improves Asymmetries

Single-leg exercises are a great way to identify and address asymmetries in your body. Doing B-stance RDLs can help you identify any asymmetries or imbalances in your hip and trunk muscles. You'll be able to target the weaker side and work on correcting any asymmetries.


Reduces Joint Stress

B-stance RDLs reduce the stress on your joints, as the back leg supports the working leg. This makes it ideal for those dealing with joint pain, as the risk of injury is reduced, and you can still work on strengthening your muscles.


Better Balance & Stability

The single-leg nature of the B stance RDL will help you build better balance and stability. As you pull the weight up, your rear leg will stabilize you and help you keep your balance and form. This is especially beneficial for athletes, as it will help improve their performance in sports.


Helps to Practice the Hip Hinge Movement

The hip hinge movement is essential in many sports and movements, such as the conventional deadlift. Doing B-stance RDLs help to practice this movement, so you can get better at it and transfer the skill onto other exercises.


It Can Be Used to Work Around Injuries

B-stance RDLs are a great way to work around injuries, such as an injury to the supporting leg. As the supporting leg isn't required to do any lifting, you can still work on strengthening your muscles while giving your injured leg the rest it needs.


Great Glute/Hamstring Exercise

The B stance RDL is an excellent way to target the glutes and hamstrings (1). As you pull the weight up, your glutes and hamstrings will work hard to stabilize you and keep the weight under control. This is a great way to develop your lower glutes and hamstrings, often neglected in conventional workouts.


Limitations of the B Stance RDL

While the B stance RDL is an excellent exercise for those new to deadlifting and even experienced lifters, some limitations should be considered. One of the main drawbacks of this exercise is that it takes more time than conventional RDLs, as you have to work one side at a time.

Also, finding the correct back leg position can be challenging, as you must find the right balance between supporting your weight and keeping the leg relaxed. This can be tricky to learn, but it’s a matter of trial and error and will become easier with practice.

Finally, you will be forced to use lighter weights, which can be both a blessing and a curse. On the one hand, using lighter weights is safer as you will have more control and be less likely to get injured. However, some lifters may find that using lighter weights doesn't challenge them enough to optimise muscle growth.



The B Stance RDL is a great exercise that can help develop posterior chain muscles, balance, and stability. It is a great progression exercise for those looking to progress towards single-leg RDLs and also for anyone who wants to give their joints a rest from heavy loading.

However, it is crucial to be mindful of how you're loading it and not overwork the same side, as this could lead to muscle imbalances. Make sure to warm up properly and activate the glutes before you begin your working sets.

By adding the B Stance RDL into your workout program, you will surely benefit from increased strength and mobility, improved posture, and better balance and stability. Happy training!



Koderi, K., Tan, K. S. W., Azzfar, M. S., Malek, N. M., Mohamad, N. I., & Nadzalan, A. M. (2020). The effects of stance width on muscle activation and performance during Romanian deadlift exercise. Journal of Physics.

Thomas D
Thomas D


Thomas is a dedicated fitness enthusiast with over 12 years of experience in the gym. As a level 2 qualified gym instructor, he combines his passion for working out and nutrition to help others achieve their fitness goals. Thomas stays up to date with the latest fitness research and follows the work of top experts in the field. With a balance of textbook knowledge and real-life experience, he provides practical guidance to help others reach their full potential.

Leave a comment

Comments will be approved before showing up.