Gluteus Maximus, Hamstring

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

Start Position

Standing upright with your feet directly below your hips(Feet should be hip-width apart) Place the hands on the bar in a closed, pronated position All repetitions begin from this position

Downward Movement

Begin the exercise by flexing the hips and pushing them backward, allowing the torso to move forward, keeping the bar in contact with the thighs Maintain a rigid torso, neutral spine, and keep the shoulders retracted until the barbell is aligned with the patella tendon and the torso is parallel to floor

Upward Movement

Extend the hips, raising the torso back to the starting standing position Keep the knees slightly flexed and the torso in a neutral spine position

Breathing Guidelines

Breathing Guidelines: Inhale during the downward movement and exhale after the sticking point of the upward movement.

Note: Do not hyperextend the back or flex the elbows Make sure the barbell maintains contact with the thighs throughout the movement

Muscles Involved

Primary muscles: Hamstrings, Gluteus Maximus

Secondary muscles: Spinal erectors, Quadriceps

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