Romanian Deadlift

The Romanian Deadlift (RDL) is a strength exercise that primarily targets the hamstrings and glutes, emphasizing the eccentric (lowering) phase. Begin by holding a barbell or dumbbells with an overhand grip, feet hip-width apart, and a slight bend in the knees. Initiate the movement by pushing your hips straight back, allowing the weight to descend while keeping your back straight and chest up. Lower the weight until you feel a deep stretch in your hamstrings, typically just below the knees, then reverse the motion by driving your hips forward to return to the starting position.