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RDLs

A compound strength exercise that focuses on the hip hinge movement to target the posterior chain muscles, particularly the hamstrings and glutes.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand with feet shoulder-width apart and hinge at the hips while keeping your legs straight. Lower your upper body forward while maintaining a neutral spine, then return to starting position.

Starting Position

Begin standing with feet shoulder-width apart, ready to perform Romanian deadlift movements.

Finishing Position

Return to standing position after completing the RDL movement.

Form Cues

Hinge at hips, keep legs straight, maintain neutral spine, control movement

Common Mistakes

Rounding back, bending knees, not hinging at hips, poor form

Progression Tips

Add weight, increase range of motion, or perform more sets.

Regression Tips

Reduce range of motion, perform fewer reps, or use modified position.

Safety Notes

Maintain proper form to avoid lower back strain. Stop if you experience pain in the lower back, hamstrings, or hips. Keep your core engaged throughout the movement.