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B Stance RDL 2025

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What is the B Stance?

The B stance or kickstand is a supported single-leg exercise. However, unlike a proper single-leg exercise, you’re moving balance out of the equation, so it is no longer a limiting factor.

  • 80% of the work is done by your working side leg
  • 20% of the work is done by your non-working side leg
  • Easier on the spine due to reduced total loading
  • Great option if you need to go lighter in weight or have a limited selection of weights

B Stance Romanian Deadlift (RDL)

Setup & Form

1️⃣ Start in a bilateral stance

  • Your form should be hinging back with a soft bend in your knees
  • Keep chest up and spine neutral

2️⃣ Transition to B stance

  • Take your non-working leg and slide the toes back
  • Align the toes of your non-working leg roughly in line with the heels of your working side leg
  • If you’d like to scoot back further, no problem—the form looks the same

What You Will Feel

🔥 You will feel a big difference when moving from a bilateral stance to a B stance.

  • In a bilateral stance, weight distribution is roughly equal on both sides
  • In a B stance, you will feel it mostly in your working leg’s posterior chain

B Stance Squat Variations

B Stance Goblet Squat

✔ Similar to the Romanian Deadlift setup
✔ Slide the toes of your non-working side back slightly
✔ Bring the non-working leg in a little closer

Execution

1️⃣ Drive the weight up mainly using your working leg
2️⃣ Push into your working side as you come up
3️⃣ You will still feel your non-working side doing a little of the work, but most of the effort will come from your working leg

✔ You could even do a B stance back squat or B stance front squat following the same principle.

Final Thoughts

The B stance is a great supported single-leg variation that shifts more work onto one leg while reducing total spinal loading.

Try adding B stance exercises into your workouts and feel the difference! 🚀🔥

George N.
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