How to Do RDLS: A Comprehensive Guide

Hello, fitness enthusiasts! Are you looking for a comprehensive guide on how to do RDLS? Look no further as we’ve got you covered. In this article, we’ll be discussing all things RDLS and how to perform it correctly to maximize its benefits.

What are RDLS?

RDLS or Romanian Deadlifts are a popular strength exercise that targets your hamstring muscles, glutes, and lower back. The exercise is done by holding a barbell with both hands and bending forward at the hips while keeping your spine straight, then returning to a standing position.

Why Should You Do RDLS?

RDLS is an excellent exercise for building strength in your lower body, particularly the hamstring and glute muscles. It also helps to improve your posture and balance, which makes it a popular exercise for athletes and fitness enthusiasts alike.

How to Perform RDLS Correctly

Performing RDLS correctly is crucial to avoid injury and maximize its benefits. Here’s how to do it correctly:

Step 1: Set up the Barbell

Place the barbell on the ground and load it with weights according to your level of fitness. Stand with your feet shoulder-width apart, and your toes pointing forward.

Step 2: Gripping the Barbell

Grip the barbell with both hands, palms facing down, and your hands shoulder-width apart. Make sure your grip is strong and secure.

Step 3: Adopt the Right Posture

Bend your knees slightly, and hinge forward at your hips while keeping your spine straight. Your hips should move back as your torso moves forward. Keep your head and neck in a neutral position.

Step 4: Lower the Barbell

Lower the barbell down to the middle of your shin while keeping your spine straight. Avoid rounding your back or allowing your shoulders to slump forward.

Step 5: Return to the Starting Position

Brace your core and engage your glutes as you return to the starting position. Keep your spine straight throughout the exercise.

Tips for Performing RDLS

Here are some tips to help you perform RDLS correctly:

Tip 1: Warm-Up

Before performing RDLS, make sure you warm up first. You can do some light cardio or mobility exercises to prepare your muscles for the workout.

Tip 2: Start with a Light Weight

Start with a light weight and gradually increase the weight as you get stronger. Make sure you can perform the exercise correctly before adding more weight.

Tip 3: Focus on Form

Focus on your form throughout the exercise. Make sure your spine is straight, your shoulders are back, and your hips are moving back as your torso moves forward.

Tip 4: Don’t Rush

Don’t rush through the exercise. Take your time and focus on each movement. This will help you avoid injury and maximize the benefits of the exercise.

Tip 5: Breathe Correctly

Breathe in as you lower the barbell and breathe out as you return to the starting position.


RDLS is a popular exercise for building strength in your lower body. By following the steps and tips mentioned above, you can perform RDLS correctly and maximize its benefits. Remember to warm up before the exercise, focus on your form, and breathe correctly. Good luck and happy lifting!

Until Next Time!