Staggered Stance Romanian Deadlift

Alternatives

• Romanian Deadlift
• Single Leg Deadlift
• Tempo Romanian Deadlift (5 Sec Lowering)

Summary

The staggered stance Romanian deadlift is a hip-hinge exercise that targets the hamstrings and glutes while providing extra balance compared to a full single-leg variation. It’s ideal for building unilateral strength and improving muscle imbalances.

Benefits of the Staggered Stance Romanian Deadlift

• Focuses on hamstring and glute engagement
• Improves balance and stability
• Helps correct left-right imbalances
• Builds coordination for more advanced unilateral exercises
• Requires minimal equipment

Staggered Stance Romanian Deadlift Muscles Worked

1. Primary: Hamstrings, Gluteus Maximus
2. Secondary: Erector Spinae, Core

Instructions

1. Stand with feet hip-width apart, then step one foot back slightly
2. Hold a weight in one or both hands
3. Hinge at the hips, keeping the front knee slightly bent
4. Lower the weight down your front leg with a flat back
5. Feel a stretch in your front hamstring
6. Drive through the front heel to return to standing
7. Complete all reps on one side, then switch

Common Mistakes

1. Rounding the back
2. Bending the front knee too much
3. Letting the weight drift away from the body
4. Relying on the rear leg instead of the front
5. Losing balance due to too narrow of a stance