One Exercise for Big Glutes and Athletic Strength

One Exercise for Big Glutes and Athletic Strength

Two Ways to Do the B-Stance RDL
Want a big round butt or more athletic glutes for sports performance? You can get both with this variation of the Romanian deadlift.
The classic Romanian deadlift (RDL) targets the hamstrings, glutes, and lower back. Just grab a dumbbell in each hand and hinge at the hips while maintaining a slight bend in the knees. Really focus on the lowering phase to generate tension in the hams and glutes.

That two-legged version is great, but you can emphasize one side at a time for an even stronger mind-muscle connection. It’s called the B-stance RDL 8 and there are two ways to do it, depending on your goals.

The B-stance offers a few distinct advantages in terms of strength, stability, and muscle engagement.

To do it, keep one foot back for balance. The flat-footed leg is still doing most of the work. Think of it as a single-leg RDL with some support. This asymmetrical stance still challenges stability, balance, and proprioception, requiring greater core engagement and coordination.

The B-stance targets weak points and promotes a more symmetrical physique. Fun fact: Some of my physique competitors come to me with one glute bigger (or stronger) than the other. Using the B-stance, they build themselves a more balanced butt.

This stance allows you to work one side at a time, even completing more sets on the weaker side if needed. And, unlike true single-leg RDLs where one leg flies out behind you, you won’t have to worry so much about falling over, and you can use heavier loads.

Which Hand Holds the Dumbbell? It Matters.
The hand holding the dumbbell has a significant impact on muscle activation. You can hold the dumbbell on the same side as the working leg or hold it on the same side as the balancing leg.

Same Side as Working Leg (Flat-Footed Leg) – When you hold the dumbbell on the same side as your working leg (ipsilateral), it increases the demand on your stability and balance. It places greater emphasis on the lateral stabilizing muscles of your core, hip, and ankle on the loaded side to prevent rotational forces and maintain proper alignment throughout the movement. This challenges your body to resist lateral flexion and rotation, enhancing overall stability and control.
Opposite Side as Working Leg – Holding the dumbbell on the opposite side as the working leg (contralateral), shifts the load distribution and alters the muscle recruitment patterns. It increases the demand on your posterior chain muscles: glutes, hamstrings, and erector spinae.
Which Version Should I Use?
Both are beneficial.

Are you an athlete? Hold it on the same side as the working leg to challenge stability and balance.

Do you want fuller glutes and bigger hams? Hold it on the opposite side – the side of the back/balancing leg.

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