Why Every Trainer Should Know the 1.5 Stance

Great coaching isn’t about flashy exercises; it’s about knowing when to use the right variation. The 1.5 stance might not look fancy, but it’s one of the most effective ways to load one side of the body while keeping your client stable and successful. If you’re not using it yet, you’re missing a key step in the progression puzzle.

What’s the 1.5 Stance?

The 1.5 stance (sometimes called the kickstand stance) is when one foot is doing most of the work and the other foot lightly supports; usually just the toes or ball of the foot touching behind or beside. It’s not quite both feet equally loaded, but not fully single-leg either. It helps with teaching the slight weight change onto the main foot and as you progress through it, it teaches how to maintain center of mass over base of support. This concept is an essential component to mastering single leg exercises.

You’ll see this stance in exercises like:

• Romanian Deadlifts
• Landmine cleans & snatches, presses, etc.
• Cable rows
• Core drills
• Leg press variations

The 1.5 stance position is a great regression for working towards the single-leg deadlift, single-leg RDL and has carry over into other athletic positions. Since the stance also teaches the person about weigh shifting and learning how to stay stable (component of core engagement), it makes working towards the final lift more accessible.

Why Use It?

At BCPTI, we teach trainers to work smarter, not just harder. The 1.5 stance is great because it:

• Improves balance without the challenge (or risk) of full single-leg work
• Highlights strength or mobility imbalances between sides
• Puts more load on the working leg, especially hips, glutes, and hamstrings
• Can be adjusted easily depending on client ability or goals

Coaching Tips

Think of the back foot as a bike kickstand; it’s there to support but doesn’t push or pull. Keep hips square, drive through the front foot, and focus on controlled movement.

This stance is especially useful when progressing clients toward true single-leg training or cleaning up movement patterns that might cause discomfort or compensations.

At BCPTI, we believe small coaching cues and adjustments like the 1.5 stance can make a huge difference in client success. Understanding why and how to use it means you’re not just copying exercises; you’re coaching movement.

Want to learn more practical, effective tools like the 1.5 stance? Our next intake is coming soon. Apply now and start building your toolkit to become a confident, world-class trainer.