The Barbell Split Stance RDL targets the hamstrings, glutes, and lower back. This exercise improves balance and stability while enhancing posterior chain strength.
- Stand with your feet hip-width apart, holding a barbell in front of your thighs.
- Step one foot back into a split stance, keeping your front knee slightly bent.
- Hinge at the hips, lowering the barbell towards the ground while keeping your back straight.
- Return to the starting position by driving through your front heel and extending your hips.
How to perform the Barbell Split Stance RDL
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Split Stance RDL using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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