How to do RDL’s! - Glute VS Hamstrings

Let’s talk RDL’s!

I get asked quite frequently, what’s the difference between a glute focused RDL and a hamstring focused RDL?

So lets get into it!

Both RDL’s you’ll start in a shoulder width stance and brace your core. You’ll then squeeze your lats (practice squeezing a lemon in your armpits) and start hinging your hips back while keeping your back straight (think shutting a car door with your booty).

Then this is where they will be different to either target your Glutes or your Hamstrings.

💫 For glutes you will start to bend your knees as you hinge pushing your glutes back and come back up as soon as your hips stop hinging (which is usually around mid shin).

💫 For hamstrings you will keep a more straight leg and less bend in the knee and hinge back. Your dumbells will go lower than with the glute focused movement because your looking for that stretch in your hamstring (the backside of your leg).

I hope this helped and if you have further questions about them both, please ask!

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