Romanian deadlift

It is also known as the " Romanian deadlift." An excellent exercise for the hamstrings and glutes, which is why it is loved by so many women. ))

Unlike the classic version, it predominantly targets the glutes. Contrary to its name, this exercise should be performed with slightly bent legs. At the lowest point, your back should be parallel to the floor, and not more than that. It is one of the best exercises for the glutes!

Nuances and Mistakes

1. This exercise allows you to disengage the quadriceps and maximally involve the hamstrings, glutes, and back extensors.

2. The more you bend your legs, the more the glutes will work. The less you bend them, the more the hamstrings will engage. However, remember that your legs should not be completely straight. Otherwise, the hamstrings will take on excessive load.

3. The dumbbell variation is more convenient and allows you to bend lower. However, the weights used with dumbbells will be lighter. Nonetheless, I believe that the “dumbbell” variation is primarily well-suited for women.

4. Your back should maintain an arch in the lower back. If you cannot bend fully down without rounding your back, then either don’t bend as low or bend your legs more. You should aim to straighten fully.

5. If you experience lower back pain, either avoid this exercise altogether or perform three sets of hyperextensions beforehand. Additionally, good preliminary warm-up and stretching of the working joints are necessary in any case.