B Stance Romanian Deadlift
Body Part: Legs
Description
The B Stance Romanian Deadlift is a unilateral variation of the traditional Romanian Deadlift, designed to target the hamstrings, glutes, and lower back. This exercise involves a staggered stance where one foot is positioned slightly behind the other, allowing for greater emphasis on the front leg while maintaining balance and stability.
How to Perform
- Stand with your feet hip-width apart. Shift your weight onto your right foot and place your left foot slightly behind you, toes touching the ground for balance.
- Hold a dumbbell or barbell in front of your thighs with an overhand grip, keeping your arms straight.
- Engage your core and keep your back straight as you hinge at the hips, lowering the weight towards the floor. Your right knee should have a slight bend.
- Lower the weight until you feel a stretch in your right hamstring, ensuring your back remains flat and your shoulders are pulled back.
- Push through your right heel to return to the starting position, keeping the movement controlled.
- Complete the desired number of repetitions on one side before switching to the other leg.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Focus on maintaining a neutral spine throughout the movement to prevent lower back strain.
- Keep your core engaged to help stabilize your body and maintain balance.
- Ensure that most of your weight is on the front leg to maximize muscle engagement.
- Move slowly and with control to fully engage the hamstrings and glutes.
- Avoid rounding your back as you lower the weight; keep your chest open and shoulders back.
- Start with lighter weights to master form before progressing to heavier loads.