Romanian deadlift (RDL)
Main muscle worked: Gluteus maximus, hamstrings
The main movement for the Romanian deadlift (RDL) is the hip hinge with weight. The movement starts from a standing position, and then you lower the weight below your knees. You still have to do deadlift movements from bottom to top to start or repeat RDL movements. You feel stretch on your hamstrings when lowering the weight, and that is when you are working your hamstrings the most.
- Grab the weights and stand with your feet about shoulder width apart for the starting position.
- Lower the weights by performing hip hinge in a controlled movement until the weights get below your knees.
Tips: Do not squat; main movement is hip hinge. - Extend your torso by powering your hips forwards.
Perform 8-12 reps for 2-3 sets.
Tips: Make sure you keep your back neutral; not rounded or overextended. This is very important to avoid any risk of injury.