3 RDL FORM TIPS | HOW TO PERFORM RDLS 🍑

Learning the proper form for RDLS took me quite some time & it was frustrating at times. These are a few tips that helped me, so I figured I’d share to help anyone else who finds themself in this position.

1. Maintain a Neutral Spine:

One of the most important aspects of RDLs is maintaining a neutral spine throughout the movement.

Begin with your feet hip-width apart and a slight bend in your knees.

Keep your chest lifted, shoulders pulled back, and your gaze forward.

Avoid rounding or arching your back during the exercise, as this can increase the risk of injury.

2. Hinge at the Hips:

RDLs are a hip hinge exercise, meaning the movement primarily occurs at the hips, not the lower back.

Initiate the movement by pushing your hips back, as if you were trying to touch your glutes to the wall behind you.

As you hinge, maintain a slight bend in your knees while keeping them relatively stationary.

Focus on feeling a stretch in your hamstrings as your hips move back, while keeping your back straight.

3. Engage the Hamstrings and Glutes:

The RDL is an excellent exercise for targeting the hamstrings and glutes.

As you hinge at the hips, actively engage your hamstrings by imagining you are pulling your hips back towards your heels.

At the bottom of the movement, squeeze your glutes to return to a fully upright position.

Focus on consciously contracting these muscle groups throughout the exercise to maximize their activation.

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