Legs · Dumbbell
B Stance RDL
How to do the b stance rdl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Hold a dumbbell in each hand. Place one foot slightly behind the other and perform an RDL, hinging at the hips, then return to standing.
- 1Feel your hamstring and glute on the front leg working as you hinge forward with the rear foot lightly supported
- 2Keep your spine neutral and core engaged
- 3Push through the front heel to return to standing
Common mistakes
- Avoid rounding your back or locking your knee
- Don't shift too much weight to the back foot; front leg should take the load
- Avoid twisting your hips; keep them square
Muscles worked
The b stance rdl mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsPrimary
- Lower BackSupport
- CalvesSupport
B Stance RDL strength standards
See how your b stance rdl ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM135 lb
Silvere1RM202.5 lb
Golde1RM287.5 lb
Platinume1RM372.5 lb
Diamonde1RM422.5 lb
Champione1RM465 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the b stance rdl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.