Romanian deadlift

1. Grab the weights and stand with your feet about shoulder width apart for the starting position.
2. 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.
3. Extend your torso by powering your hips forwards.

Perform 8-12 reps for 2-3 sets.

B-Stance Romanian Deadlift (RDL)

The B-stance Romanian Deadlift (RDL) is an excellent exercise for targeting the hamstrings and glutes while improving single-leg stability. The B-stance allows you to focus the work on one leg without the balance challenge of a traditional single-leg RDL.

1. Stand with your feet in a staggered position. Your front foot should be flat on the floor, doing all the work. Your back foot should be placed about one to two feet behind your front foot, with only the ball of your foot on the ground and your heel lifted. The back leg is just there for light support and balance. Hold a dumbbell or kettlebell in the hand opposite your front leg (e.g., hold the weight in your left hand if your right leg is forward). You can also use two weights.
2. Stand tall with your shoulders back and a slight bend in both knees. Keep your core tight to maintain a neutral spine.
3. Slowly begin to hinge at your hips, pushing your hips straight back as if you’re trying to touch a wall behind you.
4. Keep your back straight, with your chest facing the floor, and allow the weight to travel down the front of your working leg. Do not squat down by bending your knees too much. You should feel a deep stretch in the hamstrings of your front leg.
5. Once you feel a good stretch (usually when the weight is around mid-shin), drive your hips forward to return to the starting position. Squeeze your glutes at the top of the movement.

Single Leg Romanian Deadlift (RDL)

The single-leg RDL is a more advanced exercise than the B-stance RDL, and its primary benefits center around stability, balance, and functional strength. While the B-stance RDL is excellent for building muscle, the single-leg RDL pushes your body to a new level.

1. Stand tall with your feet hip-width apart and a soft bend in your knees. Choose a leg to stand on and shift your weight to that foot. Hold a dumbbell or kettlebell in the hand opposite to your standing leg. For a more balanced feel, you can also hold a weight in each hand. If you’re new to the exercise, start with no weight at all.
2. Keeping a straight back, slowly begin to hinge at your hips, pushing your hips straight back.
3. As you hinge, extend your free leg straight out behind you for balance. Your torso and your back leg should move as one solid unit, almost like a seesaw.
4. Lower the weight toward the floor, keeping it close to your standing leg. Focus on the feeling of a deep stretch in the hamstring of your standing leg. Your hips should remain square to the floor.
5. Once you feel a good stretch (usually just below your knee or mid-shin), drive your hips forward to return to the starting position. Squeeze your glute at the top of the movement to complete the rep.

Tips: Make sure you keep your back neutral; not rounded or overextended. This is very important to avoid any risk of injury.