HingeDB
A Bret Contreras-popularized hybrid stance where the back foot is staggered slightly behind (toe in line with the lead heel) acting purely as a kickstand, letting the front leg carry nearly all the load without the balance demand of a true single-leg RDL.
Demo: Bret Contreras
Sets
3
Reps
8-12 per side
Rest
1 min
Contraindications
Front-knee patellofemoral pain may be aggravated by greater knee bend variations — adjust bias toward hamstring (straighter knee) if so. Otherwise low-risk given built-in stability.Setup
Front foot flat, back foot's toe roughly in line with the front heel, most weight on the front leg.
Execution
- 1Push hips back, bending slightly at the front knee
- 2Keep the dumbbell(s) close to the body, held in the hand opposite the lead leg for greater glute bias
- 3Lower until you feel the stretch, keeping nearly all weight on the front leg
- 4Drive hips forward through the front leg to return to standing
- 5Ensure the back leg never bears meaningful load
Key cues
- Back leg is just a kickstand for balance
- Nearly all your weight stays on the front leg
- Push hips back and forward, not up and down
- Line up your working knee with your toe
- If you can lift the back foot without shifting weight, you're doing it right
Common faults
- Putting too much weight on the back leg, turning it into a bilateral RDL
- Placing the back foot too far back, turning the movement into a squat
- Rounding the back
- Not maintaining knee-toe alignment on the front leg
- Rushing the hinge without control
Tweaks
- Back-foot-elevated B-stance RDL (on a bench) for greater front-leg loading
- Straighter front knee for more hamstring bias
- Greater knee bend for more glute bias
Regressions
Progressions
Muscles
Primary: Gluteus Maximus, Hamstrings
Secondary: Core, Hip Stabilizers
Notes
Bret Contreras's preferred bridge between bilateral and full single-leg RDL — reduces balance demand while still biasing one leg.
Sources
Attribution: Bret Contreras