The staggered RDL is an effective way to help balance strength and mobility between the two sides of the hip, and also typically allows athletes to move through a longer range of motion in the forward leg than they would in a conventional RDL. It can also be used as an easier introductory variation of a true single-leg RDL.
 
Place your feet around hip width with the heel of the front foot about even with the toe of the back foot.
 
With the weight hanging at arms’ length and the trunk braced tightly, hinge at the hip while allowing the knees to bend slightly. Move as far down as possible, then stand again.
 
Generally the straighter the leg, the more the hamstrings are emphasized, and the more the knee is bent, the more the glutes contribute.
 
The back can be allowed to soften somewhat at the end range rather than being kept rigidly in extension.
 
Purpose
The staggered RDL is an effective way to help balance strength and mobility between the two sides of the hip, and also typically allows athletes to move through a longer range of motion in the forward leg than they would in a conventional RDL. It can also be used as an easier introductory variation of a true single-leg RDL.
 
Programming
Sets of 5-12 reps are typically appropriate—higher reps typically with dumbbells can be used in a warm-up to help loosen the hips and get the athlete feeling the glutes; lower reps with heavier weights and usually a barbell can be used as accessory work at the end of a training session.
 
Variations
The straighter the knee, the more hamstring emphasis; more knee bend will encourage more glute contribution.