Primary muscles: Hamstrings, glutes
Secondary muscles: Calves, lower back
Equipment: Dumbbells
Romanian Deadlift Instructions
1. Stand up tall with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Push your hips back and lower the dumbbells, while keeping your legs straight or only slightly bent.
3. Return to the starting position and repeat.
Proper Form And Breathing Pattern
When doing the romanian deadlift keep your chest open, your shoulders back, and maintain your back and arms completely straight at all times. Do the movement slowly and breathe out as you lower the dumbbells. Push through the heels to get back up and squeeze your glutes at the end of each repetition.
From the Shop
Exercise Benefits
The romanian deadlift targets the back of the legs and glutes and strengthens the lower back and calves. This exercise strengthens the muscles around critical tendons and ligaments and helps to prevent injuries in the hamstrings and lower back.
Romanian Deadlift Demonstration
Sets And Reps
If your goal is to build strength and gain muscle, use heavier weights and do sets of 6 to 8 repetitions. If you want lean and long muscles, use lighter dumbbells and do 2 or 3 sets of 12 to 16 repetitions.
Calories Burned
To calculate the number of calories burned doing the romanian deadlift, enter your weight and the duration of the exercise:
Related Lower Body Exercises
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Wall sit
Bulgarian split squat
Lying hamstring curls
Pistol squat
Popular Workouts
Full Body Workouts
20-Minute Metabolism Boosting Workout
The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …
Lower Body Workouts
Legs, Booty & Cardio Bodyweight Workout
Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …
Core Workouts
Belly Fat Burner Workout For Women
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …
Leave a Reply
You must be logged in to post a comment.