4 Cues for perfect RDLs (Save this for leg day 📌)

If your lower back always hurts on leg day, you are probably making one of these 4 mistakes. Keep your hips moving backwards! Let GymSpotter.ai check your form instantly! Link in Bio #gymhacks #legdaysecrets #rdlform

3/26 Edited to

... Read moreWhen performing Romanian Deadlifts (RDLs), many lifters struggle with lower back discomfort, which often results from incorrect technique. One of the most important cues is to focus on pushing your hips back as if you’re trying to close a door behind you. This hip-hinge movement ensures that the hamstrings and glutes are properly engaged, rather than putting excessive strain on your lower back. Another critical point is to keep the weights close to your body — whether dumbbells or a barbell, they should remain glued to your thighs or shins throughout the descent. This helps maintain balance and alignment, preventing unnecessary spinal loading. It’s equally vital to stop lowering the weight once your hips stop moving backward. Continuing beyond this point often causes the lower back to round, which can stress the spine and lead to injury over time. If you’re unsure whether your back is rounding, technology like GymSpotter.ai provides AI-driven form analysis to give instant feedback, enhancing safety and improving results. Integrating these four cues can transform your leg day performance, making RDLs safer and more effective. Remember, proper warm-up, controlled movement, and mindful posture will contribute to long-term gains and injury prevention. Incorporating these tips into your routine will ensure that each rep targets the right muscle groups and supports your fitness goals effectively.

Related posts

A split image showing a person before and after a workout, with the text 'My GO TO heavy leg day (For lower body growth)'. The left side shows a mirror selfie, and the right side shows a back view highlighting glutes and legs.
my go to heavy leg day for lower body growth 🙂‍↔️
If you’re a beginner in the gym instead of single leg rdls, do deadlifts. ❤️ (gym edition) • add deadlifts and/or regular rdls as well #legday🍑 #bodytransformation #letschat #lowerbodyworkout
nique

nique

6995 likes

A woman in blue workout attire demonstrates an RDL in a gym, holding a foam roller behind her hips. The image is titled "RDL Cheat Sheets" and mentions "for maximum glute growth."
Two side-by-side images show a woman using a foam roller to practice RDL form in a gym. The text explains that using a foam roller as a reference guide helps with movement familiarity.
An illustrated diagram outlines deadlift form cues, including pushing hips back, imagining a shot glass between chin and chest, pushing through heels, and painting thighs with the barbell.
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
Cassidy

Cassidy

917 likes

📌SAVE FOR YOUR NEXT LEG DAY! 📌🤌🏾
🎯LINK IN BIO: 4 WEEK WORKOUT / SLIM THICK GUIDE. ON SALE NOW ONLY 💲12 ‼️‼️ HAPPY LIFTING GIRLIES ! 👋🏾👋🏾👋🏾 1. Goblet Squats • Continuous Tension: The cable provides consistent resistance throughout the movement, unlike free weights where tension can reduce at the top. • Improved Core
iislandee

iislandee

12.1K likes

A woman performs a hip thrust exercise with a kettlebell, illustrating a leg day setup. The image has text overlays 'Leg Day SET UP Swipe>>' and peach emojis.
Text outlining how to plan and structure a leg workout, focusing on compound leg exercises like squats, deadlifts, and lunges for overall strength and muscle.
Text explaining the importance of incorporating varied movement patterns in leg workouts, including extension, flexion, hip hinges, and plantarflexion exercises.
How to Buil a Solid Leg Day for Toned Legs & BIG 🍑
let's talk about leg day – your favorite day of the week no doubt! As someone who's dealt with back injuries, building strong legs through powerful squats and deadlifts not only feels amazing but also keeps me lean and strong. I know not everyone looks forward to leg day, but trust me, it&#
Chalie_Baker

Chalie_Baker

148 likes

RDL TUT for dummies
This is how I do RDLs to have perfect form every time. Just remember RDL‘s are not squats you are pushing your butt outward, not down.
LUVVDIME

LUVVDIME

448 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
Lillid4fit

Lillid4fit

442 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
Cassidy

Cassidy

692 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
Lillid4fit

Lillid4fit

467 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
Hannah Hooker

Hannah Hooker

850 likes

Perfect your RDL: The secret to Glute Growth 🔑
#rdlform #glutegrowingtips #gluteworkoutinspo #howtoworkout #glutetraining
Sculpt With Mo | Fitness

Sculpt With Mo | Fitness

1065 likes

Save this post to GROW your GLUTES🔥
These are all great exercises to GROW your GLUTES🍑 In order of appearance: 1. Lateral Lunges 2. Single Leg RDL’s 3. Single Leg Hip Thrusts 4. Glute kickbacks #gluteworkout #glutegains #gluteexercises #womensfitness #gymworkouts #weightliftingwomen #gymhelp #hipthru
Lillid4fit

Lillid4fit

70 likes

A woman in black workout attire takes a mirror selfie in a gym, displaying her lower body workout. The image details the workout focus on glutes, hamstrings, quads, and calves, with a warm-up of 5 min treadmill walking and 5 min dynamic stretching, totaling 2 hours 10 minutes.
LEG DAY🖤
Working out is challenging.. it’s hard constantly pushing yourself but not only is it so worth it… but it gets easier as you go. I LOVE the saying “nothing worth doing is easy” Don’t give up besties 🩷 Comment any questions you have 🫶🏻 and for more, follow my IG and Tiktok - Constant_growth_ #le
Maya

Maya

1416 likes

GLUTE WORKOUT: 1 chair & 1 dumbbell 🍑 *with cues!
30 minutes + 1 dumbbell + a chair - that's all it takes! This one is for the busy girls who want to grow their glutes 🍑 I'm here to tell you #homeworkouts with minimal equipment + minimal time can still get the job done. I tried to keep this quick & effective home workout to ju
balancedbody

balancedbody

585 likes

A woman in green activewear stands in a gym, leaning on a squat rack. Overlay text reads 'LEG DAY GLUTES AND QUADS', indicating the focus of the workout. The image promotes a combined glute and quad workout.
A woman performs front squats in a gym, holding a barbell across her shoulders. The overlay text 'FRONT SQUATS 3 x 8' specifies the exercise and repetition scheme. She is wearing headphones and light-colored pants.
A woman performs Romanian Deadlifts (RDL) with a barbell in a gym, bending forward at the hips. The overlay text 'RDL 3 X 8' indicates the exercise and repetitions. She is wearing green shorts and headphones.
Grow your glutes and hams with this leg day
This is for the girls that have limited amount of days to lift and need to combine their glute and quad days! 💪🏻 Save this post so you easily pull it up for your next leg day 😋 When I have to consolidate my glute and quad days into one because of a busy week, this is my favorite to still ha
Liftwithlivia

Liftwithlivia

753 likes

Yesterdays leg day that I swear by 🍑
- hip thrust 180 x 8 - RDL 80x7 - single leg press 125x8 - leg press 265x10 - hip abductor 140x10 - back extension 83x6 - single leg curl 10x6 - leg curl 70x8 #legday🍑 #legdayroutine #legdayforthegirlies #legsandglutesworkout #legdayworkout
Maddy 🫧🎧🍵👟

Maddy 🫧🎧🍵👟

945 likes

A woman in workout attire holds a kettlebell in a goblet squat position, demonstrating a lower body workout. Text overlay indicates 'lower body workout ~ kettlebell only ~'.
Two images show a woman performing a kettlebell split squat. The left image shows the starting position with one foot on an elevated platform, and the right shows the lowered squat position. Text indicates 'split squat 4x10'.
Two images illustrate a woman performing a kettlebell goblet squat. The left image shows the standing start, and the right shows the squatting motion while holding the kettlebell at her chest. Text indicates 'goblet squat 4x12'.
shy girl leg day
not familiar with the gym? is it really packed? not sure how to use the fancy equipment? I have the perfect, minimal equipment leg day for you! All you need is a kettlebell (one lighter & one heavier, or whatever you prefer for the exercises we will be doing!) Focus on time under tension
Madisonleeobrien

Madisonleeobrien

567 likes

Save this leg day for later 🫶
Quick leg day for the girlssss 💕💕 I promise your gym has all of these machines in some way shape or form. Get off the cardio machines and explore the different machines that you’re paying to use every month 🌚. Start off with 3 sets of 12-15 low weight Or 4 sets of 6-8 increasing the weight
Que

Que

377 likes

Build a Fat-Loss Workout Plan For Summer 🍑✨🔥
Hey ladies! Ready to build your own weight-loss workout plan? Rule☝️: Weight-loss workout plans aren't just about cardio. If you're on a weight-loss journey, you've probably asked yourself, "What should I eat?" (See slide 3) and "What should my workouts look like?"
Chalie_Baker

Chalie_Baker

1788 likes

30 minute gym leg and glute routine
Only had 30 minutes this morning, but I wasn’t skipping glute and leg day. 🔥 Here’s the routine I knocked out: ➡️ Hip thrusts using the 8x8x8 method (8 reps, 8 cast bridges, 8 second hold at the top) ➡️ Straight into RDLs ➡️ Sumo squat to RDL combo + bodyweight pulses ➡️ Finished with elevat
Keiara S

Keiara S

20 likes

The image shows a person's legs and arm holding a dumbbell, with text overlays "Bikini Body WORKOUT & TIPS" and a sun icon, indicating a fitness guide.
A person in a bikini stands in clear blue water, with a text overlay expressing excitement for summer and offering a beach body guide for confidence.
A person on a jet ski is shown from behind, with text overlays advising on protein intake, smart snacking, and avoiding alcohol for a leaner physique.
Tips to Get Beach Body Ready: Slim down for Summer
☀️Protein Power: We all know protein is essential for building muscle, but did you know it also aids in fat loss? Research published in the American Journal of Clinical Nutrition reveals that spreading your protein intake across all meals can optimize weight loss while preserving lean mass. For exa
Chalie_Baker

Chalie_Baker

860 likes

A woman in a gym, viewed from behind, kneels with a dumbbell in each hand. Text overlay reads "SHY GIRL LEG DAY Get summer-ready legs with just dumbbells," promoting a dumbbell-only leg workout.
A woman performs a single leg RDL, holding a dumbbell in her right hand, leaning forward with her left leg extended back. Text describes the exercise as "SINGLE LEG RDL" with 3 sets of 8-10 reps and key instructions.
A woman performs Bulgarian split squats, holding dumbbells, with her back foot elevated on a bench. Text describes the exercise as "BULGARIAN SPLIT SQUATS" with 3 sets of 6-10 reps and key instructions.
Dumbbell leg day for Shy Girls
If you're feeling shy and want to stick to just dumbbells at the gym, this is the perfect leg day for you as you work on your summer bod: Single leg RDL: 3 sets of 8-10 reps - Hold one dumbbell on the working leg side - Bend your torso down, letting your back leg rise up naturally - Push
Trisha Morrison

Trisha Morrison

86 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
Lily Rose🏋️‍♀️

Lily Rose🏋️‍♀️

92 likes

Glute Focused Leg Day Guide
Every lower body day I program includes 4 movement patterns to maximize growth and avoid plateaus: • Thrust • Hinge • Squat • Accessories I don’t follow a strict order for the first three (I rotate based on recovery and goals) but I never skip any of them. If your glute days feel hit or m
Lucia

Lucia

115 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
thefitdoll

thefitdoll

65 likes

Deficit Cable machine RDLs. Try for a juicy pump👌🏾
#lemon8diarychallenge #summerbod #bodytransformation #Lemon8Diary #healthylifestyle2024 #lemon8partner #lemon8creator #healthylifestyle2024 #Fitness #blackgirlcreator
Jodian Marie

Jodian Marie

135 likes

RDL vs SLDL 🦵🏽
Both are so beneficial! #rdlworkout #rdl #rdltips #rdlform #legday #hamstrings #glutes #deadlift #liftingform
Jayda Grimes

Jayda Grimes

348 likes

A person in black leggings and a white top stands in a gym with spin bikes in the background. Overlay text reads "Grow your Glutes And Tone Your Legs" with a peach emoji and a "Swipe" arrow.
This image outlines a workout schedule with two days glute-focused and one day leg-focused, including cardio and stretching. It lists various stretches for glutes, quads, hamstrings, and back, with a "My Workout" title.
This image details glute exercises: Romanian Deadlifts (RDLs) and Hip Thrusts. It provides instructions on how to perform each exercise, including sets, reps, and the primary muscles targeted.
How to Heavily Target Your Glutes but Not Your Leg
✨More Exercises✨ 🍑Weighted Cable Kickbacks: Attach an ankle strap to a cable machine and secure it around one ankle. Stand facing the machine and kick your leg back against the resistance, focusing on squeezing the glutes at the top of the movement. 🍑Weighted Glute Bridges with Resistance Ban
Chalie_Baker

Chalie_Baker

304 likes

Bulgarian & Single Leg RDL Combo
This made me a different kind of sore but I loved it so much. It’s now added into my new routine 🫶🏽 #rdlworkout #legworkouts #workout #gains #glutes
alexandra_turoski

alexandra_turoski

4 likes

20 Minute Dumbbell Leg Workout at Home
All you will need is a pair of dumbbells! It is important with Romanian Deadlifts (RDLs) to think about what you are trying to achieve. We are aiming to lengthen the hamstrings. If you are new to this, practice the movement bodyweight only. Tilt forward at the hips whilst keeping a slight bend
Zara_Sanchi

Zara_Sanchi

38 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
Cassidy

Cassidy

51 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
Hannah Hooker

Hannah Hooker

154 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
The_French_Fit

The_French_Fit

696 likes

How to: Single Leg RDL
Isometric movements will help really get the growth you’re looking for ! (ofc along with proper nutrition, workout structure etc..) #rdlworkout #rdlform #fitnessjourneymotivation
brittaneelifts🎀

brittaneelifts🎀

19 likes

RDL’s Explained 🦵🏿🦵🏿✨
Struggling with balance in single leg RDLs? 😩 Try this form tip and feel the difference! It's all about progress, not perfection. 💪🏿💪🏿 #rdls #legday #Fitness
Donzhae Mosley

Donzhae Mosley

52 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
Lily Rose🏋️‍♀️

Lily Rose🏋️‍♀️

481 likes

Top 3 Single Leg Exercises
When structuring a leg workout you it’s important to include compound movements like squats, rdls, hip thrusts, leg press etc, but you also want to make sure you include unilateral (single leg) exercises as well! These are my top 3 single leg moves, I typically do them after my main compound mo
Jules

Jules

28 likes

See more