It’s Hump Day… That means it’s time to add another exercise to your Bootylicious Butt workout!
Are you looking for a new way to work your lower body? One exercise you may want to try is the Romanian deadlift. They’re a great way to work your hamstrings while also working your booty!
Today’s Exercise: Elevated Dumbbell Romanian Deadlift (RDL)
Target Muscles: Hamstrings and Glutes
1. To perform the elevated dumbbell Romanian deadlift, stand (on a raised platform) with your feet hip-width apart and hold a medium-weight dumbbell in front of your thighs. The knees should be slightly bent. This is your starting position.
2. Keeping your arms straight and knees slightly bent, push your butt back, and hinge forward. Slowly bend at the hips (not your waist) and lower the weight down the front of your legs, as far as your flexibility allows, without rounding your back (which should remain straight). Exhale as you perform this movement.
3. Now squeeze your glutes, push your hips forward, and slowly pull yourself up (don’t use your back). Inhale as you perform this movement.
4. Repeat the Romanian deadlift for 12-15 reps for a total of 3-4 sets, as long as you can do so with proper form. Rest for 30 seconds between sets.
Performing the exercise on a raised platform allows for better range of motion. Also, it is very important to keep the rep timing slow and control the weight, especially when lowering. Remember the focus is on stretch and contraction!
The elevated dumbbell Romanian deadlift is an excellent exercise to strengthen the hamstrings. The hamstrings are isolated to maximize the work being placed on them.
Variation: The exercise can also be performed with dumbbells in each hand or using a barbell.