Master the move: Build glutes worthy of an Empress with Romanian deadlifts

The Romanian deadlift, or RDL is a great unilateral (single-leg) functional exercise that not only develops your glutes and hamstrings, but also strengthens your core muscles and improves balance.

This hip hinge movement also has beneficial carry over into other activities like running, squatting and deadlifting.  

How to do it

Stand holding a dumbbell or kettlebell with an overhand grip, at arm’s length, with your feet positioned about shoulder-width apart.

The movement: Bend your knees and lean forward at the waist, picking up your leg behind you in line with your torso. Keep looking up and forward as you lower the weight down towards the ground on the opposite side your supporting leg. Keep the weight close to your shins as you lower it and try to get it to just touch the floor before returning back up. Once you complete the required reps on one side, swop legs and repeat to complete one full set.

Targeted muscles 

This hip hinge movement targets your posterior chain – your lower back, hamstrings and glutes – enhancing stability and boosting performance in various athletic activities and everyday tasks. It helps prevent injuries, improves athletic movements, and increases overall strength and flexibility. It also incorporates stabiliser muscles like your calves and core stabilisers.

Form tips

• Ensure that your back remains flat throughout the entire movement and that your torso and leg move as one unit.
• Do not let your elevated leg touch the ground again until the required reps are completed.
• Keep the leg that you are standing on slightly bent at all times to reduce stress on the joint.
• If using a single dumbbell or kettlebell, hold it in the opposite hand of the working leg.
• Keep your shoulder blades back and down throughout the movement.