hamstrings-glutes
Movement Pattern
Romanian Deadlift (RDL)
Target Muscle AnatomyHamstrings & Glutes
Execution Protocol: Unlock knees slightly (~15°) and keep them fixed. Push the hips straight back while sliding the barbell or dumbbells closely down the thighs/shins until maximal hamstring stretch is reached with a flat lumbar spine, then drive hips forward.