Build Stronger Legs with the Romanian Deadlift

21 Mar

Romanian-Deadlift[1]If you’re like some of the exercisers I see at local gyms and recreation facilities, your leg workout consist primarily of the leg extension (bad exercise) and leg press (better).  If you’re doing squats… good for you.  That’s a step in the right direction.

If you want to strengthen your legs the smart way, work the oft-neglected muscles of the posterior chain (glutes, hamstrings) by adding the Romanian deadlift (RDL, a.k.a., straight-leg deadlift) to your workout.

A study at the University of Memphis suggests that the straight-leg deadlift is more effective than the leg curl machine (another bad exercise).  “The exercise activated the most muscle in the lowering phase,” according to lead researcher Brian Schilling.

Try these variations:

Do 3 sets of 10 repetitions, allowing 4 seconds to lower the weight.  Push your hips back to start the lowering motion, and drive hips forward to resume standing position.


Your thoughts?

One Response to “Build Stronger Legs with the Romanian Deadlift”


  1. Improve Speed and Power with Posterior Chain Exercises | Athletic Performance Training Center - July 15, 2019

    […] of our favorite glute-hamstring exercises are the Glute-Ham Raise and Romanian Deadlift (RDL).  We like our athletes to perform them as an agonist-antagonist paired set (superset), […]

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