glute and hamstring builder hinging mostly on the front leg, the back toes
resting beside your front heel as a kickstand
the kickstand removes the balancing that ends a single-leg RDL, without the
bench a Bulgarian deadlift needs, so it loads heavy anywhere
the back leg can quietly take a share of the load, and then the front leg does
less than in a Bulgarian deadlift
Execution
Stand on your front foot with the other one back, toes on the floor level with
your front heel and the heel raised. Hold a barbell in front of your thighs or
dumbbells at your sides, front knee slightly bent. Brace your trunk and flex
erectors.
keep your weight on the front foot, the back toes only for balance
hinge at the hips, pushing your butt back
lower the weight with the front knee angle held where it is
feel the stretch in the glute and hamstring of the front leg
drive through your front foot to stand, finishing all reps before switching
Load it with a barbell or dumbbells and stay with whichever you pick.
Purpose
glute and hamstring builder hinging mostly on the front leg, the back toes
resting beside your front heel as a kickstand
the kickstand removes the balancing that ends a single-leg RDL, without the
bench a Bulgarian deadlift needs, so it loads heavy anywhere
the back leg can quietly take a share of the load, and then the front leg does
less than in a Bulgarian deadlift
Execution
Stand on your front foot with the other one back, toes on the floor level with
your front heel and the heel raised. Hold a barbell in front of your thighs or
dumbbells at your sides, front knee slightly bent. Brace your trunk and flex
erectors.
keep your weight on the front foot, the back toes only for balance
hinge at the hips, pushing your butt back
lower the weight with the front knee angle held where it is
feel the stretch in the glute and hamstring of the front leg
drive through your front foot to stand, finishing all reps before switching
Load it with a barbell or dumbbells and stay with whichever you pick.