“Romanian Deadlift (RDL) The Ultimate Glute & Hamstring Builder You might be doing squats and lunges. but if you’re skipping RDLs, you’re missing out on serious posterior chain strength and muscle gains.✅ Target Muscles:• Hamstrings• Glutes• Lower Back (Erector Spinae)✅ Key Cues:1️⃣ Hands = Hooks → Just hold the weight, don’t lift with your arms.2️⃣ Hip Hinge → Imagine closing a door behind you with your hips.3️⃣ Neutral Spine → No rounding, no over-arching.4️⃣ Range of Motion → Go as low as you
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Glute vs. Hamstring DB RDL Hamstring bias DB Romanian Deadlift (RDL): - Hing at the hip (flex and move backward) and maintain a slight bend in knees (knee flexion) - Hamstrings stretched Glute 🍑 bias DB RDL: - Hing at the hip and incorporate more knee flexion (bend in knees) - Glutes stretched Both RDL variations: - Target: Hamstrings, glutes & erector spinae (posterior chain) - Arms straight and relaxed - Keep DBs close to body (DBs away from legs can increase the torque at the low back) - Low
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