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Exercise: Romanian Dead Lift (RDL)

person doing Romanian Dead Lift (RDL)

Primary Muscles:

Secondary Muscles:

  • Erector Spinae
  • Latissimus Dorsi

Body Area:

  • Legs
  • Glutes

Movement Type:

  • Hip Dominant

Equipment:

Training Category:

  • Resistance

Proper Steps: 

In a shoulder width stance with the knees fixed slightly bent and a BB held at the hips with a shoulder-width pronated (palms down) grip
Brace your core to maintain a neutral spine and slide your hips backwards away from the bar to load the gluts, hamstrings, and calves
Keeping the bar above your mid foot, lower it to about mid shin – only go as deep as can maintain a well aligned spine