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B Stance Romanian Deadlift [Exercise Guide]

B Stance Romanian Deadlift

What Is B Stance Romanian Deadlift

B-stance Romanian deadlifts are a form of exercise in which the lifter has a staggered stance. It means the front leg functions as the working one and bears most of the weight. The other leg serves as a kind of kickstand. If you find the single-leg variation too tricky, the B-stance is a terrific option. 

This deadlift may aid with muscular imbalances and single-leg strength even though it is not an actual unilateral action. The B-stance deadlift is quite similar to the Romanian deadlift in terms of movement pattern. The only difference is the placement of the feet. When executing the b-stance deadlift, you can use either the barbell or dumbbells.

What Muscles Does B Stance Romanian Deadlift Work

The muscles in your back and hips receive a workout when you do deadlifts in a B posture. 

The exercise targets:

  • hamstrings
  • glutes
  • erector spinae
  • adductors

The workout also focuses on strengthening the lower back and abdominals.

How to Perform B Stance Romanian Deadlift 

Step 1. Get into starting position

Keeping your heel off the ground, step back with the leg on which you are not resting the kettlebell so that you are in a staggered posture. Your toe and heel should be in line with one another. The forefoot stays planted firmly on the floor.

Step 2. Bring the weight down

Maintaining a tight core and shoulders, bend at the hips and drive your glutes backwards, looking down and slightly in front of you to avoid straining your neck. The front knee should be bent slightly, and the weight should be brought down until it almost touches the floor while the core is braced. Keep as much weight as possible on your lead leg. 

Step 3. Return to the start

By driving your glutes forward, rise back to the starting position. Do the required amount of repetitions on one leg, then switch and do the same on the other.

Advantages Of A B Stance Romanian Deadlift

Makes your strength symmetrical

When doing a lift, many athletes favor one side over the other. It is especially common in squats when the stronger leg often bears the bulk of the weight. Muscle imbalances, if left untreated, may lead to serious injury. The B Stance Romanian deadlift is a great exercise for developing strength symmetrically.

Great for those who can’t do single-leg deadlifts

The purpose of workouts like the single-leg deadlift is to build leg muscle and compensate for any weaknesses. While some people may be capable of such a feat, others will not. When the problem of equilibrium is severe, physical activity might be counterproductive. To remedy this, a B-stance is a great option to consider.

Hypertrophy of the posterior chain

The B stance Romanian deadlift is a compound exercise that strengthens your hamstrings, glutes, erector spinae, and adductors in one move. Adopting the B Stance may put more stress on the muscles without using greater weights.

Protective of the back

When doing this deadlift, you essentially exercise each side of your body independently. Thus you can lift less weight than when performing a traditional deadlift. In turn, this relieves stress on the spine, its supporting muscles and tendons.

3 B Stance Romanian Deadlift Alternatives

1. Dumbbell One-Legged Romanian Deadlift 

This workout is a unilateral lower-body exercise that may assist in strengthening hamstring and glute health, improve joint function at the hip, and promote good hamstring engagement.

How to do dumbbell one-legged Romanian deadlift:

  • Hold a dumbbell in one hand and stand tall. Holding the dumbbell at arm’s length, place it in front of your upper thigh. The free arm may be used for balance.
  • Raise your leg and drop your body on the side that is not carrying the dumbbell until your leg and torso are aligned.
  • Raise your upper body and drop your raised leg to return to standing.
  • Hold a tight core and a slightly bent knee on the supporting leg to prevent injury. Do the required repetitions on one leg, then switch and do the same on the other.

2. Romanian Deadlift 

A Romanian deadlift is a great option if you want to strengthen your glutes and increase your hip range of motion.

How to do a Romanian deadlift:

  • Start by spreading your feet out to about shoulder width. If you’re using dumbbells, kettlebells, or a barbell, hold each one with an overhand grip. Holding it at shoulder width is optimal.
  • Maintain a straight posture with your shoulders down.
  • Slowly and gradually, transfer the weight to your feet by lifting your hips and knees. You should be able to feel the stretch in your hamstrings. Keep your hands firmly clasped around the barbell or weights.
  • Hips pushed forward, weight close to the torso; return to starting position.

3. Stiff Leg Deadlift 

The stiff leg deadlift is a variation of the traditional deadlift that focuses on building strength in the back and buttocks. This exercise targets the lower back, glutes, hamstrings, and core muscles.

How to do a stiff leg deadlift:

  • Pick up the bar from the floor with an overhand grip.
  • Position your feet shoulder-width apart and gradually bend your knees.
  • While keeping straight legs, bend at the hips and lower the bar until it strikes the floor.
  • Engage your glutes and hamstrings to lift. Stay as close to the bar as possible at all times.


The B stance Romanian deadlift is one of the most effective workouts for strengthening posterior chain muscles. It improves stability and puts less stress on the leg that isn’t being worked. Additionally, it helps correct any imbalances and alleviates joint discomfort. All mentioned above makes this exercise worth trying.