Strengthening the posterior kinetic chain and improving dynamic hip stability is important for balance, injury prevention and athletic performance. Learning how to do a proper hip hinge can be challenging, and this specific exercise is a good bridge exercise between a two-legged and single leg RDL.
Execution:
Begin in a split stance position with the left foot forward and the right foot behind. The front foot is flat at all times, while the heel of the back foot will be elevated ensuring that the majority of body weight is on the front leg. The front knee is slightly bent and should remain in that position throughout the exercise.
Holding dumbbells at the side, slowly hinge forward at the hip keeping the back flat at all times.Pause at the bottom of the movement when a good hamstring stretch is felt, and then return to the start position. Perform 8-10 repetitions and then switch legs. Repeat for 2-3 sets on each side.
Progressions:
1. Increase the weight
2. Increase the cadence using a slower descent
Note: It is important to maintain enough stiffness in the front leg (keep a consistent slight bend) to achieve proper hip hinging and avoid poor form and low back strain. This may require verbal or tactile cues to train the correct movement pattern.
Application:
This exercise is an excellent way to target the glute and hamstring musculature while facilitating dynamic hip stability. It is less demanding than a single leg RDL, but effectively shifts the load to the front leg and is a great way to eliminate muscular asymmetry and increase hypertrophy. The kickstand RDL generally allows for heavier loading than the single leg RDL, and it allows clients who are not yet proficient enough with balance and form on the single leg RDL exercise to still focus on one leg over the other.
