Hamstrings
B-Stance Romanian Deadlift
The B-Stance Romanian Deadlift is a strength exercise with dumbbells for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 21%, hamstrings (biceps femoris) 19% and hamstrings (semitendinosus/-membranosus) 16%.
How to do it
- Hold a dumbbell in each hand and stand with the feet hip-width.
- Slide one foot back so its toes line up with the heel of the front foot, heel lifted.
- Put most of your weight on the front leg with a soft knee.
- Hinge at the hips and lower the dumbbells along the front leg until you feel a strong hamstring stretch.
- Drive the hips forward to stand up, then switch legs after the set.
Tips
- Keep the hips square and let the back foot only help with balance.
- Push the hips back as if closing a door behind you.
Common mistakes
- Shifting weight onto the back foot.
- Rounding the back to reach lower.
- Bending the front knee so it becomes a squat.
Muscles worked by the B-Stance Romanian Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Balancing on one leg adds glute medius and trunk control. Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
B-Stance Romanian Deadlift alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
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Similar exercises
Frequently asked questions
What muscles does the B-Stance Romanian Deadlift work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back), adductors and gluteus medius assist.
Is the B-Stance Romanian Deadlift good for beginners?
The B-Stance Romanian Deadlift is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the B-Stance Romanian Deadlift?
For example the Kettlebell Single Leg Deadlift, Single Leg Barbell Deadlift and Single Leg Romanian Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the B-Stance Romanian Deadlift harder?
Add weight or reps, or move on to the Single Leg Barbell Deadlift and Snatch Grip Romanian Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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