Movement overview

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.

Step-by-step cues

1. 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.
2. Hold a dumbbell or barbell in front of your thighs with an overhand grip, keeping your arms straight.
3. 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.
4. Lower the weight until you feel a stretch in your right hamstring, ensuring your back remains flat and your shoulders are pulled back.
5. Push through your right heel to return to the starting position, keeping the movement controlled.
6. Complete the desired number of repetitions on one side before switching to the other leg.

Technical 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.