29.1K followers

Follow

Follow

Follow

0 saved

1

10

RDL Correction

#glutes #glutesworkout

2025/9/20 Edited to

The Romanian Deadlift (RDL) is a fantastic exercise for targeting the glutes and hamstrings, but performing it with proper form is crucial for maximizing benefits and avoiding strain. A common issue many face during RDLs is rounding of the lower back or insufficient hip hinge, which limits glute activation and puts stress on the spine. To correct your RDL technique, start with a moderate weight or even just a barbell to focus on form. Keep your chest lifted, shoulders pulled back, and maintain a slight bend in the knees. The movement should come from hinging at the hips rather than bending at the waist. As you lower the bar, push your hips backward while keeping the weight close to your legs. Engaging the upper glute muscles is key for both stability and power. This can be enhanced through auxiliary exercises such as hip thrusts and glute bridges which strengthen the upper glute fibers. The WINTER ARC UPPER GLUTE CHALLENGE mentioned in the article offers a great opportunity to engage in focused training with a chance to win prizes, motivating consistent effort. Additionally, flexibility in the hamstrings and hip flexors plays a role in improving RDL form. Incorporating dynamic stretches before your workout and static stretching afterward can help increase your range of motion and reduce injury risks. Remember, progression is important. Gradually increase weight and intensity as your form improves. Video recording your sets or working with a coach can provide valuable feedback. Finally, consistency with glutes workouts and correction drills will lead to better posture, stronger hips, and improved athletic performance over time.

Related posts

A woman in workout attire, wearing a cap and headphones, takes a mirror selfie in a gym, with the title 'HOW TO: RDLS'.

A woman in a gym bends down to pick up dumbbells from the floor, with text instructing to 'CHOOSE A WEIGHT THAT'S CHALLANGING'.

A woman stands upright in a gym, holding dumbbells with her feet shoulder-width apart, as instructed by the text.

hi guys! everybody always asks me about how to get the form right on RDLS and i used to feel the same way. it’s really a simple exercise and i think the confusing part is just overcomplicating it! when you brace your core and send your hips back you’ll already be there. it’s such an amazing exercis

2885 likes

Let’s do these RDLS the RIGHT way to feel it in our glutes! #rdlworkout #rdlform #rdlformtips #bodytransformation #fyp

2322 likes

DO THIS FOR PROPER RDL FORM

The goal with mastering your form is to prevent injury as much as possible in order to keep training and reach the gains! To avoid injury during your RDL movements try these ques and tips to help maintain proper form while executing the exercise Form is going to differ based on the individua

1754 likes

Perfect your RDL: The secret to Glute Growth 🔑

#rdlform #glutegrowingtips #gluteworkoutinspo #howtoworkout #glutetraining

790 likes

GYM TIP I WISH I KNEW AS A BEGINNER: RDL Hack✨

#rdlformtips #glutegrowthtips #glutesathome #glutegrowingtips #gymbeginnertips

194 likes

THE ONLY RDL CHEAT SHEET YOU NEED FOR GLUTE GAINS✨

RDLs 101! I can’t even tell you how long it took me to get my RDL form down😂 As a gym girly trying to grow her glutes, this is definitely one thing i wish i knew sooner on my journey! Here are some “form cues” that i have personally found helpful, and that i hope can help you too!🥰 let me know whic

909 likes

RESTORE YOUR DEEP CORE✨ Fupa & Flare Correction

this with my 321 program & meal plan, and u will see results in less than 4 weeks✨ #postpartumworkout #fupaworkouts #fupachallenge #deepcoreworkout

683 likes

Struggling with RDL’s heres some tips ..

#rdls #gluteexercises #glutes #workout #tips

658 likes

Can’t Feel Your Glutes in RDL? 🔑

Part 13- Most people turn RDLs into a hamstring or lower-back exercise instead of a glute exercise. Here are two simple fixes. 1️⃣ Band-assisted barbell'RDL Wrap a resistance band around your hips and anchor it behind you. The band pulls your hips back and forces a better hip hinge, which

65 likes

A woman demonstrates an RDL with a barbell, highlighting glute engagement. The image is titled 'THE ULTIMATE CHEAT SHEET RDLS' for glute growth, with a Lemon8 watermark.

A woman performs an RDL, illustrating the tip '1. Keep the bar close to your legs.' A paintbrush graphic reinforces the instruction 'Imagine painting your legs' for proper form.

A woman demonstrates an RDL, emphasizing '2. Push through your heels.' A glue bottle graphic illustrates the cue 'Imagine your feet glued to the floor' for stability.

THE ULTIMATE RDL CHEAT SHEET FOR GLUTE GROWTH🍑✨

POV: You’re a beginner at the gym trying to grow your glutes🍑 I can’t even tell you how long it took me to get my RDL form down! This is the only cheat sheet you need to PERFECT YOUR RDL and stop feeling it in your lower back! As a visual learner myself, these tricks have helped me the most on

686 likes

A woman performs a glute bridge, lying on her back with hips raised, holding a dumbbell above her chest. Text overlay indicates "Fix The Fupa" and "5 min" for this deep core workout.

Two panels show a woman performing a March Glute Bridge. She lies on her back, holding a dumbbell, with hips raised. In each panel, one leg is lifted, demonstrating the marching motion for this deep core exercise.

Two panels show a woman performing a Single Leg Knee Drive. Lying on her back, holding dumbbells, she extends one leg and then brings the knee towards her chest, targeting deep core muscles.

RESTORE YOUR DEEP CORE✨ Fupa & Flare Correction

POV: You try this deep core workout for the first time, and 2 minutes later you’re getting complimented for your ✨snatched waist🤌🏼 Literally just happened at the gym and made my whole day😂 These exercises work target deep core muscles which are really helping treat my rib flare (which i’ve s

1254 likes

how to do an rdl 🖤

#rdlworkout #rdlform #viral #gymgirl #workout

84 likes

How to Master Single Leg RDL’s🤌🏽⤵️

If you’re a complete beginner, begin with a basic balance and reaching exercise. You can reach for an object to make it easier. If you want to increase the difficulty reach farther down to touch the floor. When you’re prepared to incorporate a weight, start with a light one and gradually increas

441 likes

Improve your RDL’s to Build your Legs & Glutes🔥

I wanna highlight the biggest differences between the correct & incorrect form: 1️⃣. Hip Hinging: which basically means pushing your hips backwards as you are going down (your should drive your hips back until you feel your hamstrings/glutes burn) 2️⃣. Keeping a Neutral spine: Keeping you

466 likes

DUMBBELL DIARIES 💗 episode 1: glute-focused RDLs

♡ Dumbbell Diaries ♡ Episode 1: Glute-Focused RDLs Please let me know in the comments below if this video was helpful at all ♡ 6 WEEK Hourglass Workout Program linked in Bio 🔗 take all the guess work away and stop wasting your time figuring out just like I did. There are exact reps, sets, v

63 likes

THE RDL HACK THAT 10X MY GLUTE GAINS🍑

If you’re a beginner at the gym and want to practice form for RDLs or you just have trouble feeling your glutes during RDLs, this changes EVERYTHING! the girlys in my glute program know how much i love these😂 have you tried this yet?

436 likes

SL RDL tips 🤍

Sculpt your summer body in 28 days 🔗 Tap my profile to get the RELOAD plan & start strong. #rdlform #rdlformtips #rdlworkout #workouttips #lemon8community

86 likes

Want to feel your RDLs in your glutes?!

This is by far the best tip I’ve tried to feel the RDL or Romanian deadlift in my glutes! Let me know if you give this tip a try! 🍑👏🏻💪🏻 #rdlformtips #rdlform #rdltips #rdl #glutetraining

129 likes

STRUGGLING TO DO RDLS? Try This✨

I can’t even tell you how long it took me to get my RDL form down, so trust me you’re not alone! Repeat these cues in your head while doing the movement: -Shoulder width, shoulders back, chin tucked -Feet glued to floor, paint leg, shut door with butt Slow and controlled is key! 🤌🏼

106 likes

LEARN HOW TO HINGE WITH THIS RDL HACK! Must try

Whether you don’t have the balance for a single leg RDL yet, want a new way to do them or just want to learn how to hinge at your hips better this hack is for you! This is a great way to make sure you’re hinging properly or want a new way to work your Glutes! I love this version of a single leg

843 likes

How to target glutes with RDL

#rdlform #rdlformtips #gluteroutine #athomeworkout #rdl

58 likes

That’s your perfect rdl

🔥 TRANSFORM YOUR BODY WITH RELOAD! 🔥 ✅ Burn fat & sculpt your physique ✅ Improve mobility & flexibility ✅ Move pain-free & train smarter Don’t wait—this is your chance to build strength, enhance performance, and feel your best! ⚡ Grab RELOAD now & start your transformatio

92 likes

Fix your form - barbell rdl

🔥 TRANSFORM YOUR BODY WITH RELOAD! 🔥 ✅ Burn fat & sculpt your physique ✅ Improve mobility & flexibility ✅ Move pain-free & train smarter Don’t wait—this is your chance to build strength, enhance performance, and feel your best! ⚡ Grab RELOAD now & start your transformatio

90 likes

Super Set RDL's 🍑

#lowerbodyworkout #rdlworkout #gluteworkout #glutegrowth #glutegrowthtips

306 likes

RDL vs. Deadlift 🦵🏼🔥

Two different movements, but they get confused a lot, so here's how I think about it: RDL = push something behind you Deadlift = squat down and pick something off the floor This little cue helped me early on and I hope it helps you too! Full glute workout is up on YouTube if you want

696 likes

RDL - MORE GLUTES

Next time you’re doing an RDL try this little trick to bump up your glute gains 🍑 ✨ For more glutes stop the movement a bit sooner while keeping the tension in your glutes. ❌ Coming up all the way up where you’re standing at the top position releases the tension in the glutes. This is not wro

200 likes

Banded RDLs are the GOATTTT ✨🫶

#gym #gluteroutine #rdlform #lifting💪🏼

104 likes

That’s your perfect Rdl

Curious about my fitness secrets? My workout routine & Supplement picks reveal it all 🫶 Unlock your potential with my proven strategy 💥 #rdlform #workoutathome #rdlworkout #fitnesstips

475 likes

Glute Focused RDLs can be difficult with improper form , these may be a few mistakes that you may be making that you’re not aware of 💕 (i used to make these same mistakes) #rdlform #gluteroutine #rdlformtips #glutes #gymtips

1072 likes

The Hip Hinge Drill That Will Fix Your RDLs

If RDLs feel like you’re bending wrong, it’s usually the hip hinge. This drill teaches your body where your hips should go so you can hit your glutes and hamstrings without stressing your back. Try this before your RDLs, good mornings, deadlifts, or any hinge move. #rdlform #hiphinge #rd

94 likes

Don’t feel glutes in RDL?

🚨 Romanian Deadlift Hack for Perfect Form!🏋️‍♀️Struggling with your Romanian Deadlift? Place a bench behind you and perfect your technique 💪🏻Key Tips: 1. Feet hip-width apart. 2. Hinge at the hips, slight knee bend. 3. Keep your back flat and neck neutral. 4. Lower to mid-shin, feel the hamstri

94 likes

Let’s perfect your RDL form🤍

… Beginner Friendly! Rdls are one of the best excersises that can target your glutes & hamstrings. This form of RDLs is glute focused, because my knees were slightly bending. For a more hamstring focused keep your legs alittle straight. Rdls was honestly one of the hardest excersises for

437 likes

Cable RDLs and how to do them ✨

#rdls #gymworkout #glutesworkout #workouts #fyp

58 likes

Kneeling leg curls, DB RDLs and leg press.

Kneeling leg curls, DB RDLs and leg press for real lower body growth. #LegDay #Hamstrings #RDL #LegPress #GymReels

10 likes

Master your RDL form: It’s all about the hip hinge, not the squat! 🚨 Keep your knees soft, push your hips back, and let your glutes do the work 🍑✨ #GluteGains #RDLTips

44 likes

RDL FORM GLUTES VS HAMSTRINGS 🩷🎀

Know the difference 🩷🎀 Glutes vs Hamstrings Something so small can make a hell of a difference. Tips⤵️ Here are some adjustments you can make to your Romanian deadlift (RDL) technique to target either the glutes or hamstrings: For targeting the GLUTES: - Increase knee bend (knee flexion)

547 likes

let’s learn proper RDL form 👏🏼

#rdlform #glutesworkout #glutes #gymforbeginners #gymgirly

141 likes

3 RDL VARIATIONS SUPERIOR FOR GLUTE GROWTH🍑

WHY I LOVE THESE RDLS FOR GLUTE GROWTH⬇️ Single Leg RDLs- Easily one of the top exercises for helping me get that round shape in my glutes🍑 I especially love doing these on the smith because it allows me to go deeper into the movement with better control and full engagement in my glutes (without

51 likes

A woman in a black sports bra and dark leggings poses in a gym, looking over her shoulder. Text asks, "Do this next time you do RDL'S WANT BBL ALLEGATIONS?" promoting a glute workout routine.

A woman in a grey t-shirt and dark leggings performs a barbell RDL in a gym. Text describes the first step of the workout: "NORMAL SET OF 8-12 RDL'S TO FAILURE," emphasizing pushing to failure with a 25 lb weight plate.

A woman in a grey t-shirt and dark leggings performs a bodyweight RDL in a gym, with her hands on her lower back. Text explains the second step: "THEN GO STRAIGHT INTO BODY WEIGHT RDL'S," focusing on slow, controlled reps to failure.

Want BBL Glutes? Do this next time you do RDL’s!

I’ve been doing these everytime I do RDL’s now because the pump and mind to muscle connection is crazy with these. I don’t gate keep so here we go! Start with your normal set of RDL’s (8-12 reps) and go til failure. Next (without any rest) go into failure on body weight RDL’s and this looks l

96 likes

Fix your RDL form for your Glutes!

RDL’s can be a little tricky if you haven’t been doing them long or never got taught how to do them correctly. You shouldn’t be feeling your RDL’s mainly in your lower back or hamstrings, if you are you might be missing one of these cues! Practice makes perfect so make sure you use a weight

154 likes

A woman demonstrates the correct form for a Romanian Deadlift (RDL) with dumbbells in a gym. The image highlights this as the proper technique to avoid common RDL mistakes that can cause injury and prevent glute gains.

A woman performs an RDL, illustrating the mistake of holding the dumbbells too far from her body. The text explains this puts unnecessary strain on her back and affects balance during the exercise.

A woman performs an RDL while looking up, demonstrating the mistake of watching herself in the mirror. The text warns that this can throw her spine out of alignment during the movement.

Don't make these 3 common RDL mistakes

Romanian Deadlifts (RDLs) are a great exercise for hitting the hamstrings and glutes, but a few common mistakes can stop you from getting the most out of the movement — or worse, lead to injury. Here’s what to watch out for and how to fix it! Mistake: Rounding your back -- Rounding your back no

33 likes

Barbell RDLS 🍵🌸

#rdlform #rdlworkout #glutesworkout #Fitness

93 likes

Know The RDL Difference 💪🏾

RDL for Glutes: • Slightly more knee bend (around 15–20°) • Drive hips back while maintaining glute tension • Think “sit into your hips” instead of “pull with hamstrings” RDL for Hamstrings: • Keep knees soft but nearly straight • Hinge deeply at the hips to lengthen the hamstrings •

80 likes

Let’s master RDLs in the simplest way! 💪🏾

#rdl #rdlform #rdlformtips #summerbod #fyp

89 likes

RDL UPDATE 😭

We’re still trying to get the form down on these lol #rdl #rdls #rdlform #rdlformtips #glutegoals

93 likes

A person takes a mirror selfie in a gym, wearing workout clothes and holding a water bottle. The image introduces a guide on 'HOW TO properly target glutes during RDLS' with a 'SWIPE' instruction.

A person demonstrates the starting position for RDLs in a gym, holding dumbbells. Text overlays instruct to brace the core, keep the spine straight, chin tucked, dumbbells close to legs, and feet shoulder-width apart, slightly turned outward.

A person demonstrates hinging at the hips during an RDL in a gym, holding dumbbells. Text overlays advise keeping the core braced, chin tucked, and noting the feeling of leaning on heels while hinging hips back.

💕HOW TO properly target glutes during RDLS💕

When learning how to do RDLS it may be tough and discouraging. It took me months to learn them, and feel them in my glutes. Try not to rush through sets that also may not help due to lack of form when your rushing! #rdlform #rdlworkout #rdl #workout #healthy #healthylifestyle2024 #gym

53 likes

See more