Barbell Split Stance RDL

Muscles worked

Setup

1. Stand with feet hip-width apart, then step one foot back about 6-12 inches, resting on the ball of the back foot in a 'kickstand' position.
2. Hold the barbell with an overhand grip just outside your thighs.
3. Shift approximately 80-90% of your weight onto the front foot.
4. Engage your core and pull your shoulder blades back and down to lock the barbell in place.

How to do it

1. Inhale and initiate the movement by pushing your hips straight back, keeping the barbell in close contact with your front leg.
2. Lower the bar until you feel a deep stretch in the front leg's hamstring, typically just below the knee, while maintaining a flat back.
3. Exhale and drive through the heel of the front foot to extend the hips and return to the starting position.
4. Maintain a controlled 3-second lowering phase and a powerful 1-second ascent.

Form checklist

• Keep the barbell 'shaving' your front leg throughout the entire range of motion.
• Ensure the front shin remains nearly vertical to maximize posterior chain tension.
• Maintain a neutral spine from head to pelvis; avoid rounding the shoulders or arching the neck.
• Keep the back foot light; it should only provide balance, not assist in moving the weight.

Pro tips

• Imagine you are trying to touch a wall behind you with your glutes to maximize the hinge depth and hamstring stretch.
• Focus on 'pushing the floor away' with your front heel rather than pulling the bar up with your back.
• Keep your lats engaged by trying to 'break the bar' across your thighs to stabilize the upper body.

Make it harder

• Add a 2-second pause at the bottom of the movement to increase time under tension and eliminate momentum.
• Perform the exercise from a small deficit by standing the front foot on a weight plate to increase the range of motion.

Frequently asked

What muscles does the barbell split stance rdl work?

The barbell split stance rdl primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell split stance rdl?

The barbell split stance rdl uses barbell and weight plate.

Is the barbell split stance rdl good for beginners?

The barbell split stance rdl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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