Glutes
Glute Focused RDL
The Glute Focused RDL is a strength exercise with a barbell for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 36%, hamstrings (biceps femoris) 17% and hamstrings (semitendinosus/-membranosus) 13%.
How to do it
- Hold a barbell at the front of your thighs with the feet slightly wider than the hips and toes turned out a little.
- Bend the knees a bit more than in a regular Romanian Deadlift.
- Push the hips back and lower the bar along the thighs to just below the knees.
- Keep a slight forward lean at the bottom with the back flat.
- Drive the hips forward and finish with a hard glute squeeze.
Tips
- Stop the lowering around the knees to keep the tension on the glutes.
- Press the knees slightly out to bring in more glute work.
Common mistakes
- Going so low that the hamstrings take over and the back rounds.
- Leaning back at the top to fake the lockout.
- Letting the knees drift forward into a squat.
Muscles worked by the Glute Focused RDL
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pulling the load back between the legs biases hip extension at the glutes. Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Glute Focused RDL alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
- Dumbbell Romanian Deadlift
- Kettlebell Romanian Deadlift
- Landmine Romanian Deadlift
- Romanian Deadlift
- Romanian Deadlift from Deficit
- Romanian Deadlift Pause
Frequently asked questions
What muscles does the Glute Focused RDL work?
Mainly the gluteus maximus and hamstrings (biceps femoris). The hamstrings (semitendinosus/-membranosus), adductors and spinal erectors (lower back) assist.
Is the Glute Focused RDL good for beginners?
The Glute Focused RDL is rated intermediate. If you are new, learn the Band Pull Through first and build up from there.
What is a good alternative to the Glute Focused RDL?
For example the Band Pull Through, Cable Pull Through and 45 Degree Hyperextension. They train mostly the same muscles, some with different equipment.
How do you make the Glute Focused RDL harder?
Add weight or reps, or move on to the Snatch Grip Romanian Deadlift and Single Leg Barbell Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
Log your sets in Zulta
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