362 followers

Follow

Follow

Follow

3 saved

25

10

Hamstring Workout Staple: RDLs

When you’re doing RDLs, it’s important to go slow and controlled to really focus on mind to muscle and form. I don’t go super heavy on these because I don’t want to compromise my form. 🩷 #rdl #gym #fitnessjourney #legday

2025/1/25 Edited to

Romanian Deadlifts (RDLs) are a fundamental exercise for building strength and flexibility in the hamstrings, glutes, and lower back. To maximize your workout, focus on a slow and controlled movement as this ensures proper form and engages the muscles effectively. Proper form is crucial to avoid injury and to gain the benefits of this exercise. When performing RDLs, ensure that your feet are hip-width apart, maintain a slight bend in your knees, and hinge at the hips rather than bending your back. By engaging your core, you can stabilize your spine throughout the movement. Incorporating RDLs into your leg day routine can significantly improve your overall strength and is beneficial for various lifts such as squats and deadlifts. It's also vital to progress gradually. Increase weights only when you feel confident in your form and execution. This combination of caution and progression will lead to sustainable gains in strength and muscle development.

Related posts

Killer Glute Workout

Follow my TikTok ! ✨ @chantellefit Try out this workout! #legdayworkout #glutesworkout #gymshark66 #gymmotivation

2764 likes

A woman in black workout attire demonstrates a pose in a gym, with text overlay indicating a "Shy Girl Hammies & Glute Workout" that can be done in one spot using a squat rack.

A split image shows a woman performing Barbell RDLs in a gym, demonstrating the starting and bent-over positions, with instructions for sets and reps.

A woman performs an Elevated Reverse Lunge in a squat rack, with a barbell on her shoulders and one foot elevated on a weight plate, showing the exercise technique.

Shy Girl Hamstrings and Glute Workout

A workout that can be done in one spot, 45 min and minimal equipment. Lately I’ve been super busy and have a small window between 2:45pm-3:45pm to workout, so I have to be as efficient with my time and workouts as I can. This is a quote on quote “shy girl” workout but it’s also for those who

2364 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

468 likes

Leg Day Workout - Glutes & Hamstrings 🍑

1: Eccentric Sumo Squat (4 x 8-10 reps) (4 sets): 2: Dumbbell Hip Thrust (10 reps) into KAS Glute Bridge (10 reps) 3: RDL (4 x 8 reps) (3 sets): 4a: Reverse Lunge (8 reps each) 4b: Cable Hamstring Curl (8-10 reps each) (3 sets): 5a: Cable Glute Kickback (8-10 reps each) 5b:

255 likes

exercises for hamstring growth👏🏽🏋️‍♀️

my top 3 exercises for growing the hamstrings! leg days are my favorite days and growing my hammies has become a big goal of mine! i’ve done many different exercises but these are the main movements i will NEVER skip on a leg day!! 👏🏽hip thrusts: whether machine, smith machine, barbell, or

318 likes

My workout split

16.1K likes

A person's legs in workout gear are shown with a dumbbell and water bottle on a gym floor. The dumbbell is labeled with "MONDAY" through "FRIDAY," illustrating a "MY 5-DAY WORKOUT SPLIT" concept.

A text-based image detailing the workout routine for Monday and Tuesday. Monday focuses on glutes and hamstrings, including hip thrusts and RDLs. Tuesday covers back and biceps, with exercises like lat pulldowns and bicep curls.

A text-based image outlining the workout routine for Wednesday, Thursday, and Friday. Wednesday targets quads and calves, Thursday focuses on shoulders, triceps, and core, and Friday is for glutes and hamstrings, followed by rest days.

MY 5-DAY WORKOUT SPLIT

#fitness #gymmotivation #workoutroutine

1444 likes

Workout Schedule to See Growth & Progress

❗️Workout Plan 1 (Just Starting)❗️ ❤️‍🔥Day 1: Legs and Glutes❤️‍🔥 RDLs: 4 sets x 10 reps Weighted Lunges: 3 sets x 10 steps (each leg) Leg Press: 3 sets x 10-12 reps Glute Bridges: 4 sets x 10-12 reps Leg Curls: 3 sets x 10 reps ❤️‍🔥Day 2: Full Upper Body❤️‍🔥 Seated Rows: 4 sets x 1

4576 likes

GET BOOTYLICIOUS: Full Glute Workout🍑

Hip Thrust→> Glute bridges 🍑I super set the both of these exercises and at the end of the last rep I do a static hold at the top for as long as I can. RDLS 🍑When you maintain more of a bent knee that will make this more of a glute focused exercise. If you maintain more straight legs this

134 likes

A woman in workout attire stands in a room with a mirror, showcasing a 'LEG TONiNG WORKOUT for beginnerz' title. Dumbbells are on the floor, indicating a home workout setting.

Two frames illustrate the 'DUMBBELL SQUATS' exercise. A woman holds dumbbells at her shoulders, demonstrating the starting standing position and the lowered squat position.

Two frames show the 'RDLS' exercise. A woman holds dumbbells, performing the movement from a standing position to bending forward at the hips.

Dumbbell Workout for Lean + Strong Legs

A simple workout for building the perfect lean look and working out all the muscle groups in your legs! 🌸 DUMBBELL SQUATS: These will target your quads, glutes and hip flexors. Do 10 reps for 4 sets. 🌸 RDLS: These are amazing for all your glute muscles and hamstring! Do 4 sets of 10-12. 🌸 C

189 likes

Bbl 🍑 Workout

Also incorporate a lot of protein And a healthy diet #gymbaddies #the gym 💪🏽 #remember youre a gym baddie #gymgoddess #hamstringworkout

465 likes

Glutes and Hamstrings Workout

⏱️Time needed: 1 hour! 1: Sumo Squat (4 x 8 reps) 2: RDL (4 x 8 reps) 3: KAS Glute Bridge (4 x 12 reps) (3 sets): 4a: Cable Step-Up (8 reps each) 4b: Lateral Lunge (8 reps each) 5: Lying Hamstring Curl (3 x 8-10 reps) 6: Cable Glute Kickback (3 x 12 reps) wearing @Vi

33 likes

Glutes and Hamstrings Workout

(4 sets): 1a. Sumo Squat (8 reps) into Sumo Squat Pulse (8 reps) 2a. Dumbbell Hip Thrust (8-10 reps) into Dumbbell KAS Glute Bridge (8-10 reps) 3a. RDL (4 x 8 reps) (3 sets): 4a. Reverse Lunge (8 reps each) 4b. Step Up (8 reps each) (3 sets): 5a. Exercise Ball Hamstring Curl (

19 likes

Hamstring workout low weight

#huge muscles 💪🏼 #flexingandsuckingin #musclegoddess #heavybody

714 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

94 likes

Workout routine for lifting 4 days per week

If you're planning to lift weights 4 days a week, here's a very solid workout plan that will give you great results if you do it consistently and push yourself! Day 1: Glutes & hammies Here's an example workout you can do: - Hip thrust 3 x 8-12 - Dumbbell RDL 3 x 8-12 - Glu

335 likes

A woman in a dark green workout set stands sideways, smiling, with text overlay "Let's build LEGS & GLUTES AT HOME MIX:". She is in a room with hexagonal wall lights and workout equipment.

Two side-by-side images show a woman performing Bulgarian split squats with a dumbbell. Her back leg is elevated on a bench, and she is in the starting and lowered positions of the exercise.

Two side-by-side images show a woman performing B Stance RDLs with a dumbbell. She is in the starting upright position and then bent forward, demonstrating the exercise.

Legs and Glutes Workout to grow 💫🤎

Hi beautiful! Here’s todays workout! It was such a great leg day I had a lot of fun. 🤎 Bulgarian Split Squats 4 sets / 1 set 13 lb / 1 set 22 lb / 2 sets 44 lb Use a bench, a step or even your couch to elevate your back leg. Chest forward, sit back in that back leg and push through your heel.

1977 likes

A woman in a gym, viewed from behind, wearing a black sports bra and maroon leggings. Overlay text reads 'HOW TO BUILD A GLUTE & HAMMIES WORKOUT' and indicates a duration of '1 hour 10 mins'.

A woman performs a good morning exercise with a dumbbell in a gym. Overlay text outlines a 'DYNAMIC WARM UP (5-10 mins)' including walking, good mornings, leg swings, walking lunges, seated hip rotation, and pigeon pose.

A woman performs barbell hip thrusts on a gym floor. Overlay text details 'COMPOUNDS (2-3 sets, 6-10 reps)' with examples like hip thrusts, RDLs, glute bridges, and squats.

HOW TO BUILD A GLUTE WORKOUT

HOW TO BUILD A GLUTE & HAMSTRING WORKOUT FOR MUSCLE GROWTH 🤝🏼 underlying logic: 🌟 to train effectively, you need a combination of functional body weight exercises, compounds (an exercise that uses several muscle groups to perform the exercise), isolations (movements that focus heavily on a

480 likes

A woman in a gym takes a mirror selfie, wearing a black top and blue shorts. Text overlay introduces her two favorite RDL variations for glutes and hamstrings.

A woman performs RDLs on a belt squat machine in a gym, wearing a black long-sleeved top, dark pants, and a white belt.

A woman performs dumbbell RDLs in a gym, wearing a black long-sleeved top, grey shorts, and a white belt, with dumbbells in hand.

my 2 favorite RDL’s for the glutes!

RDL’s are a staple in my glute and hamstring routine! my two favorite favorite variations are with dumbbells and on the belt squat machine. if you have a belt squat at your gym and haven’t tried these, i highly recommend! #lemon8partner #rdl #gluteworkout #gluteexercises #glutesand

120 likes

4x per week slimming workout plan

Here is an example plan with exercises and reps that would fit into this structure! Day 1: Glutes & hammies workout Example Workout - Hip thrust 3 x 8-12 - Dumbbell RDL 3 x 8-12 - Glute medius kickback 3 x 8-10 - Hamstring curl 3 x 10-12 Day 2: Back & biceps workout Example Work

1125 likes

A woman in workout attire stands in a gym hallway, holding a pink water bottle and phone. An overlay reads 'a week of workouts HOW TO PLAN 3 LIFTING WORKOUT DAYS', introducing a 3-day lifting workout plan.

A woman performs a sumo squat with dumbbells in a gym. An overlay details 'day 1: FULL BODY EXAMPLE WORKOUT' including sumo squats, lunges, bent over rows, shoulder press, triceps extension, and hammer curls.

A woman from behind uses a gym machine, with arrows highlighting her back muscles. An overlay describes 'day 2: UPPER BODY EXAMPLE WORKOUT' featuring machine rows, lat pulldowns, overhead press, overhead extension, and reverse flyes.

3 days per week workout plan to get fit!

If your goal is to work out 3 days a week and build some solid lifting strength, here's a great plan for you to follow, including example workouts! Feel free to substitute for whatever exercises you'd like: We want to hit each muscle group 2x per week, so day 1 is going to be a full body

40 likes

A woman takes a mirror selfie in a gym bathroom, wearing workout clothes. Text overlays promote a leg day workout for glute gains to shape the booty.

A woman demonstrates cable kickbacks in two panels, showing the starting position and the leg extended backward. The exercise is for glute gains, with a suggested 3 sets of 10 reps.

A woman performs sumo stance RDLs with a barbell in two panels, illustrating the bent-over and upright positions. The workout suggests 4 sets of 8-10 repetitions.

Wanna shape your booty?! Do this workout 🍑

Ready to get your booty, bootylicious? I have just the workout for you! Before we get into it, I want to remind you that doing this workout ONCE will not bring the long term results you are looking for. I recommend sticking to this leg day for 4-6 weeks while implementing progressive overload, m

97 likes

Glutes and Hamstring Workout !

My go to for glutes and hammies! Make sure to stretch!🍑🏋️ Warm-Up (5-10 minutes) 1. Dynamic stretches: - Leg swings (front-to-back, side-to-side): 10 per leg - Hip circles: 10 each direction - Bodyweight good mornings: 10 reps 2. Glute and hamstring activation: -

122 likes

Top 3 Hamstring Movements

Try it out! #hamstrings #hamstringworkout #legworkout #hamstringexercises #gymshark66

123 likes

🍑 20-Minute Legs & Glutes Workout You Can Do at Home

Need a lower body workout that doesn't require a gym? 💪 I pulled these 5 moves from my full legs and glutes workout to create a quick but challenging lower body burn. ✨ 45 sec work / 15 sec rest✨ 3 rounds✨ ~20 minutes Exercises:• Sumo RDL• Glute Bridge Pulse• Banded Squat Pulse• Stagge

3 likes

A woman in blue shorts and a white top performs a hamstring curl on a machine, with text overlay "3 HAMSTRING EXERCISES" against a colorful graffiti wall background.

A woman in pink shorts and a black top performs RDLs with a barbell in a gym setting, with the text overlay "RDL'S" above her.

A woman in yellow shorts and a light top sits on a hamstring curl machine in a gym, with the text overlay "hamstring curls" at the bottom right.

3 hamstring exercises to tone your legs

I’ve realized there’s not many exercises out there that you can do to only target your hamstrings, it mostly all consists of compound exercises that target multiple muscle groups. The ones I love to do that have helped grow my hamstrings a lot are these three… 1. RDL’s 2. Hamstring curls 3. Si

38 likes

Glutes, Hamstrings, and Calves Workout🔥

• Discipline is one of the purest forms of self-respect • Prioritizing your health, energy, and mindset over distractions is the ultimate act of self-care.🤍 ✨ EXERCISES ✨ 1️⃣ Barbell Deadlift — 5 Sets | 6 Reps 2️⃣ Hamstring Curls — 4 Sets | 10 Reps 3️⃣ Hip Abductions — 3 Sets | 12 Reps

10 likes

Hamstring Exercise | Leg day workout

#legdayworkout #legworkout #hamstrings #fitnesslifestyle #fitnessjourneymotivation

8 likes

GLUTE & HAMSTRING WORKOUT 🩷

We are building BOOTIES today, babes! 🍑 Exercises: 🤍 Lying Hamstring Curls 🤍 Barbell Romanian Deadlifts 🤍 Hip Thrusts 🤍 Smith Machine Reverse Lunges 🤍 Glute Medius Cable Kickbacks 🤍 Dumbbell Sumo Squats Modifications: 🩵 Stability Ball Hamstring Curls 🩵 Dumbbell or Banded RDLs

36 likes

A 6-week fat loss workout plan is displayed, detailing daily exercises. Monday focuses on glutes and hamstrings, Tuesday on upper body and abs with a core circuit, and Wednesday is an active rest day.

6 Week Fat Loss Workout Guide ✨

This is the 6 week fat loss workout guide so that you can get toned and grow your glutes: 💪 Monday: Glutes and hamstrings Hip-thrusts 4 x 8-12 reps RDL’S 4 x 8-12 reps Deficit reverse lunges 3 x 8-12 reps Leg curls 4 x 10-12 reps Glute med kick backs 4 x 12-15 reps 💪 Tuesday: Uppe

249 likes

A woman in athletic wear poses in a gym, holding a phone. The image features text overlay: 'Glute and Hamstring Leg Day Workout'.

A woman performs single leg hip thrusts on a bench, with a dumbbell on her hip. Text overlay indicates 'Single Leg Hip Thrusts 3 sets - 8-12 reps each leg'.

A woman with braided hair performs single leg RDLs with a barbell in a gym. Text overlay shows 'Single Leg RDLs 4 sets 5-8 reps each leg'.

Glute and Hamstring Leg Day Workout

#legdayforthegirlies #legdayworkout #legday #gym #fitness

27 likes

A woman in a gym, wearing a tie-dye shirt and purple shorts, poses for a mirror selfie. A dashed line highlights her glutes. Text overlay reads "Leg day Glute & hamstring." Various flags hang in the background.

A woman performs hip thrusts on a 'Booty Builder' machine in a gym. She wears a tie-dye shirt, purple shorts, and headphones. Text overlay indicates "Hip thrust 3x15."

A woman in a gym performs Romanian deadlifts (RDLs) with a barbell. She wears a tie-dye shirt, purple shorts, and headphones. Text overlay indicates "Rdl 4x10."

Full glute & hamstring workout for a dump truck

it's building season.. if you're looking tot grow a dump truck, follow along with this workout while implementing progressive overload over the course of 6 weeks :) After your warm up and glute activation: - Hip thrust 3x15: Use machine of your choice and really focus on a good glute sq

76 likes

Light glutes & hamstring workout

🤍swipe for light glutes & hamstring workout today🤍 #gymsetback #glutesworkout #hamstringworkout #gluteandhammies #glutes #hamstrings #lightworkout #gym #gymmotivation #gymrat #gymaddict #fitness #fitnessmotivation #motivation #lift #lifting #gymgirls #girlswholi

12 likes

An aisle at Five Below showcasing various fitness equipment like massagers, resistance bands, posture trainers, and medicine balls, with text overlaying 'FULL BODY At Home Workouts 5 Below Fitness Equipment + BUILD MUSCLE + BURN FAT Swipe'.

A display of 3-pack mini resistance bands, ideal for glutes, hips, and hamstrings, with suggested exercises including Glute Bridge, Lateral Walk, Donkey Kicks, Banded Clamshells, and Single Leg Deadlift.

Pink dumbbells on a shelf, recommended for back, biceps, triceps, and shoulders, with exercises like Shoulder Press, Arnold press, Alternating Tricep Kickback, Alternating Supermans, Reverse Flys, and Reverse Arm Flutters.

At home workout | full body plan!

Thanks to @Five Below ! You can kickstart a full-body workout routine at home with just $20-$30! For a balanced full-body workout, choose one exercise for each major muscle group (Shoulders, Biceps, Triceps, Back, Glutes, Hamstrings, Quads). To promote muscle growth and fat loss, aim for 3-4 sets

1931 likes

RDL Romanian Dead Lift Tutorial

RDLs — slight knee bend, push hips back, lower slow, feel the hamstring stretch, squeeze glutes at the top 🍑🔥 3–4 sets x 8–12 reps Slow on the way down. Control the weight. Grow the glutes. #RDL #GluteWorkout #LegDay #Lemon8

12 likes

Glutes & Hamstring Workout

Want to grow and tone your glutes give this routine a try on your next lower body day you need to be consistent with the routine for at least 4 to 6 weeks before changing up routine again. Don’t forget to eat and stay hydrated. Get enough rest every night. #glutesandhamstrings #gluteroutine #

19 likes

A woman in a gym performs a front squat with a barbell on her shoulders. The image features an overlay stating 'leg day workout for strong, lean legs' with a peach emoji, introducing the workout routine.

A woman demonstrates a front squat with a barbell on her shoulders, in the squatting position. The image includes text detailing 'front squat 3 x 8-10' and provides technique instructions for racking the bar, chest position, and core engagement.

A woman performs a KAS glute bridge with a barbell across her hips, using a platform for elevation. The image displays 'KAS glute bridge 3 x 8-12 reps' and offers guidance on platform height, foot positioning, and hip drive.

Leg day workout for strong lean legs

Front squat: 3 x 8-10 - Rack the bar on the front of your shoulders (use straps if you need to) - The bar should be resting in front of your collarbones - Keeping your chest up, squat down - Hold a very tight core and look forward KAS glute bridge: 3 x 8-12 reps - Use a platform that is rou

17 likes

A person in grey workout attire poses in a gym bathroom, with text overlays indicating a 'Monday Split' focusing on 'GLUTES and CORE' for a full workout.

A black background with white text detailing the warm-up, stretching routine, and core exercises, including barbell V crunches, toe touches, bicycles, flutter kicks, leg raises, Russian twists, and leg pull-ins.

A black background with white text listing core exercises like flat planks and side planks, followed by glute exercises such as hip abduction, cable kickbacks, RDLs, Smith machine hip thrusts, and kick back machine, concluding with a cool-down.

Full Workout✨1.5 hr✨600+ calories burned🔥

✨Warm up✨ 🚴‍♀️10 min on bike, 5 mins on level 5 + 5 mins on level 10 ✨5-10 mins of stretching✨ - step forward stretch - forward bend stretch - lunge stretch - forward stretch - single leg forward stretch - leg raise stretch - Knee to chests - Around the world - Pretzel stretch -

519 likes

See more