Dumbbell kickstand deadlift

The dumbbell kickstand deadlift is a movement targeting the muscles of the hamstrings, glutes, and back. The kickstand position can help focus the stretch and contraction on each individual leg, similar to a single-leg Romanian deadlift, while presenting less of a balance challenge. It can be performed in low reps, such as 5-8 reps per set, for strengthening the posterior chain, or for higher reps for muscle growth.


  1. May allow a greater stretch in hamstrings than two-legged Romanian deadlift
  2. Great accessory movement for the barbell deadlift
  3. Strengthens and builds active flexibility in the glutes and hamstrings
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Dumbbell kickstand deadlift Images


Dumbbell kickstand deadlift Instructions

Dumbbell kickstand deadlift muscle diagram