Nshape Fitx America

29 followers

Follow

Follow

Follow

0 saved

1

RDL ON HACKSQUAT MACHINE

To do this style of Single-Leg Romanian Deadlift (RDL) 🏋️‍♂️, place one leg on the pad with a slight bend in the knee 🦵, hinge at your hips while keeping your back flat 🧍‍♂️ and core tight to form a straight line from head to heel, then push through your foot on the pad to return to the start 🔄, focusing on your glutes 🍑 and hamstrings for stability and strength 💪.

Step-by-step guide:

Starting Position: Place your foot into the pad, and create a slight bend in your supporting knee 🦵. If holding weight, hold it in the hand opposite of your supporting leg for better balance and glute engagement 🤝.

The Hinge: Hinge at your hips 🦸‍♂️, pushing your glutes back 🍑 as if trying to touch a wall behind you 🧱, while simultaneously lowering your torso forward 🤸‍♂️.

Maintain Form: Keep your back flat (neutral spine) and your chest up 🙌, forming a straight line from your head to your heel. Don't round your back 🚫.

Reach Down: Lower until you feel a stretch in your hamstring or your torso is nearly parallel to the floor 🧎‍♂️, but don't let your back round or the weight touch the floor 🚷.

Return: Press through your support foot and squeeze your glutes 🍑 to drive your hips forward and return to the upright sitting position 🔁.

Key Tips:

Hip Hinge, Not Squat: The movement comes from your hips 🦴, not by bending your standing knee deeper like a squat 🏋️‍♀️.

Keep Hips Square: Avoid letting your hips rotate open 🚫; point the toes of your back foot down to help keep them level 👣.

Control & Balance: Focus on stability ⚖️. Use a lighter weight or even just bodyweight to master the balance and form first 🎯.ol & Balance: Focus on stability ⚖️. Use a lighter weight or even just bodyweight to master the balance and form first 🎯.

2025/12/30 Edited to

Related posts

Smith Machine Exercises to Grow your Glutes🔥🍑

From top left to bottom right: 1. Hip thrust 2. Sumo-stance Back squat 3. Bulgarian Split squat (with a slight forward lean) 4. Single-leg RDL Save these and try them on your next glute day💪🏽 #glutegains #gluteworkout #gluteexercises #smithmachine #womensfitness #gymwome

1368 likes

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

2337 likes

A woman in athletic wear poses from behind, showcasing a 20-day squat challenge with increasing daily squat counts and tips for glute growth.

A woman demonstrates a glute warm-up exercise, highlighting the importance of mobility for hip opening, joint warming, and better form for glute growth.

A woman performs a weighted squat, illustrating how adding weight with dumbbells or barbells can maximize glute and leg growth and strength.

20 Day Squat Challenge 🍑

Squats are one of the best compound movements you can do for glute / overall leg growth! There are many different types of versions of squats and ways to make them more challenging to help maximize results. ✨ 🍑 So here are a couple ways you can help GROW your glutes, one squat at a time. - Ad

8014 likes

A woman in grey leggings stands sideways, highlighting her glutes with red arrows. The text overlay reads 'GROW YOUR BOOTY NOT YOUR WAIST OR LEGS', promoting glute growth without bulking other areas.

Illustrations detail 'MY WORKOUT #1' for glute development, including Barbell Hip Thrust, Resistant Band Side Steps, Dumbbell Lunges, Step Ups, Leg Press, and Cable Hip Abductions with sets and reps.

Illustrations detail 'MY WORKOUT #2' for glute development, featuring RDLs, Reverse Lunges, Split Squats, Glute Extensions, Sumo Dumbbell Squats, and Cable Hip Abduction with sets and reps.

keep ur Legs & Stomach SLIM while Building a BIG 🍑

Growing your glutes while keeping your waist slim and avoiding bulky legs is achievable with the right strategy. Here’s my guide for achieving big glutes without the bulk, with detailed explanations, examples, and tips on how to make sure you're hitting the right muscles during your workout

27K likes

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

#rdlformtips #glutegrowthtips #glutesathome #glutegrowingtips #gymbeginnertips

264 likes

Bulgarian Split Squat Hack

Who else struggle with Bulgarian split squats? #squatstretches #squatvariations #squathacks #squatworkout #growyourbooty #lemon8fitness

1503 likes

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

2883 likes

A woman performs a Bulgarian split squat in a gym, holding a kettlebell. Her left foot is elevated on a box, and her left hand is on her glute, highlighting glute activation for this exercise.

A woman sits on a black box with one leg extended forward and toes up, demonstrating the first step of a Bulgarian split squat hack to find the correct stance.

A woman stands in a perfect glute-focused Bulgarian split squat position, with her back foot elevated on a box, illustrating the result of the stance hack.

BULGARIAN SPLIT SQUAT HACK EVERYONE NEEDS TO KNOW!

No more hopping around or struggling to find the perfect Bulgarian split squat stance… Try this hack instead. I’ve shown all my clients and do it for myself everytime and it’s consistent and it works to get the perfect distance away from the box to do glute bias Bulgarian split squats.

2089 likes

Struggling with RDL’s heres some tips ..

#rdls #gluteexercises #glutes #workout #tips

663 likes

Smith Machine 101 Part 2 🩷

Received a lot of love from Part 1 so here’s Part 2! I appreciate all of you so so much and of course WELCOME MY NEW FOLLOWERS 💗💗 . Comment for a Part 3 and what you would want included in it 👀 . COMMENT WITH ANY QUESTIONS 🦋 . #fitnessgirlsoflemon8 #lowerbody #glutes #legsandgluteswo

2547 likes

A woman in a white top and purple shorts takes a mirror selfie, showcasing her glutes. Beside her is a '20 day challenge' chart listing daily squat counts from 15 to 100, with a peach emoji, for glute growth.

A woman performs a Bulgarian split squat with a barbell on her shoulders in a gym, wearing a red sports bra and shorts, demonstrating a squat variation for glute growth.

A woman performs a sumo squat, holding a heavy dumbbell between her legs, in a gym. She wears a light pink top and white pants, focusing on glute development.

Squat challenge for glute growth!

Try out this challenge! Here’s some tips to help maximize your results! - Add weight while you’re doing squats to optimize muscle growth! You can do this with a barbell or a dumbbell - Add enough weight so that you are failing at the last rep to be progressive overloading! - I would recommend

25.4K 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

1779 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

917 likes

Best Smith Machine Exercises for a Bigger Booty 🍑

The Smith machine is a versatile piece of equipment that can help you target multiple muscle groups during your leg and glute workouts. Whether you're a beginner or an advanced lifter, the Smith machine can provide stability, control, and a safe way to perform complex movements with heavy weigh

947 likes

THE ONLY BULGARIAN SPLIT SQUAT HACK U NEED✨

#gymtips #glutesworkout #glutegains #summerbod #gymgirl

67 likes

A woman in blue activewear stands next to a hack squat machine, pointing to her glutes. Text overlays read "NO squats!! GROW YOUR GLUTES ON THE HACK MACHINE," indicating alternative glute exercises.

A woman in grey activewear performs "STEP UPS" on a hack squat machine, with one foot on the platform and the other leg raised behind her, demonstrating the exercise.

A woman in blue activewear performs "SINGLE LEG RDLS" on a hack squat machine, balancing on one leg with the other extended backward, showcasing the movement.

4 WAYS TO GROW UR GLUTES ON THE HACK SQUAT MACHINE

When you use the hack squat machine for everything BUT what it’s designed for😂 I have to say, I actually prefer doing a lot of major compound lifts on the here as opposed to free weights. This is great for beginners because it can help guide you with your form so you can get your form right bef

36 likes

A woman in grey workout leggings and a white top stands in a gym, showcasing her glutes. Overlay text reads "That BBL Look" with smaller text indicating "NO Surgery," "Gym," and "Strict Diet" as methods.

A workout plan for "Day 1: Glute Focused with Ab Workout" detailing warm-up, glute exercises (Barbell Hip Thrusts, Sumo Squats, Romanian Deadlifts, Bulgarian Split Squats, Glute Bridges), and ab exercises (Plank, Russian Twists, Bicycle Crunches, Leg Raises, Mountain Climbers, Reverse Crunches, Flutter Kicks, Side Planks).

A workout plan for "Day 2: Glute Focused with Ab Workout" detailing warm-up, glute exercises (Barbell Back Squats, Hip Abduction Machine, Walking Lunges, Cable Kickbacks, Donkey Kicks), and ab exercises (Plank with Leg Lifts, Russian Twists with Medicine Ball, Hanging Leg Raises, V-Ups, Oblique Crunches, Dead Bug, Toe Touches, Superman).

Grow your Glutes So Big People think it’s a BBL🍑

Hey everyone, let's talk about how to build a bigger booty and an overall athletic physique without resorting to risky surgery like butt lifts. ✨Exercise:✨ To start, warm up those muscles with dynamic stretching and resistance band exercises like clamshells and monster walks. This is cruc

6071 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

692 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?

446 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

A woman in athletic wear stands in a gym, showcasing her glutes, with text overlay 'Glutes Glow Up*Guide Go from 🥞 to 🎂 in a matter of months'.

Text outlining the basics of glute training, including compound exercises like squats, deadlifts, and lunges for toning, pumping, and growing glutes.

Text detailing isolation exercises such as hip thrusts, kickbacks, and abductions, and assisted exercises using glute machines, cable machines, and resistance bands.

✨Glow Up Your Glutes✨from 🥞 to 🎂 in a Few Months!🍑

Understanding the Basics Achieving a well-rounded and toned booty requires a comprehensive approach that includes a mix of compound, isolation, and assisted exercises. Incorporating these exercises with proper stretching, nutrition, and understanding the mind-muscle connection will maximize your

474 likes

A person performs a back squat using a Smith machine, with the bar across their shoulders, demonstrating the lower phase of the exercise for glute growth. The text overlay indicates 'Back Squat 3x10'.

A person performs an alternating reverse lunge in a Smith machine, with the bar on their shoulders, in the lowered position. The text overlay identifies this as 'Alternating Reverse Lunge 4x10'.

A person performs an elevated Romanian Deadlift (RDL) using a Smith machine, standing on a platform and bending at the hips to lower the bar. The text overlay states 'RDL 3x12'.

5 Smith Machine Exercises for Glute Growth🍑

- Back Squat: Setup: Position yourself under the Smith machine bar, placing it across your shoulders. Stand with feet shoulder-width apart. Execution: Lower into a squat by bending your knees and hips, keeping your back straight and chest up. Descend until thighs are parallel to the ground, t

525 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

847 likes

Smith Machine Booty Builder 🍑

Here’s my Smith Machine glute-focused routine to build strength and shape! This workout hits all angles of the glutes, using moves like squats, reverse lunges, RDLs, Bulgarian split squats, and hip thrusts. Each exercise lets you maintain control of the weight and focus on form, making it adaptable

201 likes

A woman in athletic wear takes a mirror selfie, with large orange text overlaying the image that reads "Glute BASICS" and "Bigger Stronger Better," accompanied by peach emojis.

This image lists compound exercises for the Gluteus Maximus, including Hip Thrusts, RDLs, and Squats, with an example workout and an anatomical diagram highlighting the Gluteus Maximus muscle.

This image lists targeted exercises for the Gluteus Medius, such as Glute Medius Kickbacks and Cable Abductions, with an example workout and an anatomical diagram highlighting the Gluteus Medius muscle.

Glute Growth Secrets: Unlock Your Best Booty 🍑✨🍑

Ask anybody their opinion on how to grow glutes, and you’ll get a hundred different answers. Some influencer will tell you it’s all bands, kickbacks, and hip thrusts. Some will tell you it’s all RDLs, Bulgarians, and Kas Glute Bridges. The gym bros will tell you it’s all squats and deadlifts. The t

893 likes

A woman demonstrates a Bulgarian split squat, highlighting the glute activation with a pink arrow and dashed lines. The text overlay reads "BULGARIAN SPLIT SQUAT HACK FOR THE GLUTES."

Two steps for setting up a Bulgarian split squat. Step 1 shows a woman sitting on a box with one leg extended. Step 2 shows her standing up from that position to establish the stance.

A woman performs a Bulgarian split squat while holding dumbbells, showcasing the glute-focused stance achieved by the hack. The text overlay encourages viewers to "NOW GROW THOSE GLUTES!"

BULGARIAN SPLIT SQUAT HACK EVERYONE NEEDS TO KNOW!

I teach all my clients this hack for Bulgarian split squats and it’s a game changer! Start by sitting on your box/whatever youre using to place your back foot on. Extend one leg straight out, toe up. Stand straight up! Voilà! Now you have the perfect Glute focused stance for your Bulgar

524 likes

HOME SPLIT SQUAT HACK 🏋️‍♂️🔥🔥

Ladies you can still get a FIRE glutes and legs workout at home! Check out this bulgarian split squat hack using a chair. Also, by extending your leg you will make sure that your split squats are perfect every time! This is an amazing exercise especially for quads and glutes. Now you know the move,

56 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

442 likes

A person in workout attire takes a mirror selfie, showcasing their physique. The image features text overlays: 'MY BBL WORKOUT', 'WHY BUY YOUR BUTT WHEN YOU CAN MAKE IT YOURSELF?', and 'IT'S ALWAYS BETTER WHEN IT'S HOMEMADE'.

A person in black workout clothes takes a mirror selfie in a gym, with dumbbells in the foreground. Overlay text lists workout and diet strategies, including training glutes 3 times a week, intermittent fasting, limiting carbs and sugar, and aiming for high protein intake.

A black background with white text lists exercises targeting the gluteus maximus, such as hip extension and glute bridge, and the beginning of exercises for the gluteus medius, including side-lying hip abduction and clamshell exercise.

🍑Grow a Big Butt in the Gym: Glute Exercises

🍑My go to Glute exercises🍑 🍑High stance narrow feet leg press: This exercise primarily targets the gluteus maximus, with some engagement of the gluteus medius and minimus to stabilize the pelvis. 🍑 Wide stance leg press: A wider stance in the leg press shifts more emphasis onto the inner port

3052 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 - 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

198 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

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

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

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

65 likes

Goodmornings on the  hack squat machine🍑🏋🏼‍♀️

This exercise is a great way to strengthen your lower back, glutes, and hamstrings— Step 1: Set Up the Machine Begin by adjusting the hack squat machine to fit your height. The pad should rest comfortably on your shoulders when you are in a standing position. Ensure that the safety bars are

21 likes

Super Set RDL's 🍑

#lowerbodyworkout #rdlworkout #gluteworkout #glutegrowth #glutegrowthtips

313 likes

This machine helps so much with form!

#womensworkout #summerbod #glutesworkout #workoutathome #homeworkout

69 likes

Massive legs aren’t built with one squat session… they’re built with consistency 🔥

Save this and stop skipping leg day 💪 #legday #gymtips #legworkout #motivation #workoutmotivation

164 likes

Deficit Cable machine RDLs. Try for a juicy pump👌🏾

#lemon8diarychallenge #summerbod #bodytransformation #Lemon8Diary #healthylifestyle2024 #lemon8partner #lemon8creator #healthylifestyle2024 #Fitness #blackgirlcreator

135 likes

simple lil leg day Smith machine squats 3 x 12 Barbell rdls 4 x 10 Hack squat variation 3 x 12 Calve raises 3 x 15 - 10 sec hold Hip thrust 3 x 10 Hamstring curl 7 dual - 7 single leg x 3 Lmk if ya’ll are trying this 🫶🏻 #fyp #foryou #legday #legroutine #gymgirl #gymbaddie #

30 likes

let’s learn proper RDL form 👏🏼

#rdlform #glutesworkout #glutes #gymforbeginners #gymgirly

145 likes

See more