Start feeling RDLs MORE in your glutes and LESS in your lower back #fitness #workout #workouts #gym

Performing Romanian Deadlifts (RDLs) correctly is crucial to target your hamstrings, glutes, lower back, and core effectively while minimizing the risk of injury. Here’s how to do RDLs the right way:

**Equipment you’ll need:** A barbell or dumbbells.

1. **Set Up:**
– Stand with your feet hip-width apart, toes pointing forward.
– Hold the barbell or dumbbells in front of your thighs, palms facing your body.
– Maintain a slight bend in your knees throughout the exercise.

2. **Hip Hinge:**
– Initiate the movement by pushing your hips back while keeping your chest up and shoulders back.
– Maintain a straight line from your head to your tailbone.

3. **Lowering the Weight:**
– Lower the barbell or dumbbells along your legs, keeping them close to your body.
– Lower the weight until you feel a stretch in your hamstrings but avoid rounding your back. Maintain a flat or slightly arched back.

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4. **Stretch and Contraction:**
– Pause for a moment at the bottom to feel the stretch in your hamstrings.
– Engage your glutes and hamstrings to return to the starting position.

5. **Stand Up Straight:**
– As you return to the upright position, focus on driving your hips forward and contracting your glutes.

6. **Repeat:**
– Perform the desired number of repetitions, maintaining proper form.

**Tips for Proper Form:**
– Keep your core engaged to protect your lower back.
– Avoid over-arching or rounding your back.
– Keep your shoulders pulled back and down throughout the movement.
– Control the weight on the way down and up; don’t let it pull you forward.

Start with a lighter weight to practice proper form and gradually increase the load as you become more comfortable with the movement. If you’re new to RDLs, it’s a good idea to have a fitness professional or experienced lifter check your form to ensure you’re doing them correctly.