It works your hamstrings, glutes (buttocks), and lower back muscles.

Doing RDLs helps you become more flexible and improves your balance.

Because it's similar to a regular deadlift, it makes you a better athlete.

It's easy enough for beginners and advanced athletes.

You can use it in many types of workouts: strength training, fitness classes, and physical therapy.

Start with your feet hip-width apart, and stand tall. Keep your back straight.

Hinge at your hips, pushing your hips back like you're trying to sit in a chair.

Keep your knees slightly bent; don't lock them. Let your upper body bend forward naturally.

As you hinge, your back should remain straight, and your chest should stay up.

Go down only as far as you can comfortably maintain a straight back. This will vary by person.

Slowly come back up to standing by squeezing your glutes and hamstrings.

Focus on controlled movements to avoid injury. Don't bounce or jerk.

Start with a small number of repetitions (reps) and gradually increase as you get stronger.

Listen to your body and stop if you feel pain.

Regular practice improves posture and reduces the risk of back injuries.

It's a good exercise for people recovering from back problems (always check with your doctor or physical therapist first).

You can add this exercise to your regular workout routine to build strength and improve overall fitness.

Makes you more flexible: Doing BSRDLs regularly stretches your hamstrings and hips. This can help you move more easily and reduce your risk of injury.

Improves your balance: Because you need to keep your body steady during a BSRDL, it strengthens your core muscles. A strong core helps with balance in all sorts of activities.

Easy to do anywhere: You don't need any special equipment for BSRDLs – just your own body weight! This makes it perfect for home workouts or when you're traveling.

Great for athletes: The BSRDL uses similar movements to regular deadlifts, a very common exercise for athletes. Practicing BSRDLs can help improve athletic performance in many sports.

Engage Your Core: Tighten your stomach muscles like you're preparing for a punch. This protects your back.

Hinge at the Hips: Slowly bend forward from your hips, not your waist. Imagine you're trying to touch your toes without bending your knees too much.

Keep Your Back Straight: Your back should stay straight throughout the movement. Don't round your back. Think of a straight line from your head to your hips.

Feel the Stretch: Bend forward until you feel a stretch in the backs of your legs (hamstrings). Don't force it!

Controlled Movement: Go slowly and smoothly. Don't rush the movement. Control is key.

Push Up: Straighten up by pushing through your heels. Use your leg and buttock muscles to stand up straight again.

Use Your Glutes and Hamstrings: Feel your buttock and hamstring muscles working as you stand back up. These are the muscles you want to be using.

Repeat: Do the exercise again as many times as you planned. Remember to keep your back straight and your movement controlled.

Adding weights makes the exercise harder and helps you get stronger. Dumbbells are a good choice because you can move them more freely than a barbell, working on your balance too.

Using a barbell lets you lift heavier weights, which is great for building serious strength. It's also a good way to learn proper deadlift form.

The stiff-legged deadlift is similar but keeps your legs straighter. This focuses more on the muscles in your hamstrings and buttocks, and it helps improve your flexibility in those areas.

Each of these exercises works the same main muscles but in slightly different ways. Try them all to find what works best for you and your goals.

Dumbbell Romanian Deadlifts: These are like regular Romanian deadlifts, but you use dumbbells instead of your body weight. This lets you lift heavier and helps you move more smoothly. It's great for building stronger hamstrings, glutes (your butt muscles), and lower back.

Dumbbell Stiff-Legged Deadlifts: This is similar, but you keep your legs straighter. This really stretches your hamstrings and makes them work harder. It builds strength in your back and legs, and helps you become more flexible.

Barbell Romanian Deadlifts: This uses a barbell (a long bar with weights) which lets you lift much heavier weights than dumbbells or bodyweight alone. This is a great way to get really strong in your hamstrings, glutes, and lower back. It's also good practice for doing regular deadlifts.

These exercises are all good ways to change up your workouts. They work the same muscles but in slightly different ways, which helps you get stronger and more flexible. Try them out and see which ones you like best!

Don't bend your knees too much: Your knees should be slightly bent, not locked straight or bent too far. This helps you use the right muscles and prevents strain.

Tighten your tummy muscles: Squeeze your stomach muscles as if you're preparing for a punch. This helps support your back and keeps you stable.

Move from your hips, not your waist: Bend at your hips, like you're trying to touch your toes without bending your back. Bending at the waist puts stress on your lower back.

It strengthens the muscles in the back of your body (your posterior chain). This includes your hamstrings, glutes, and lower back. Stronger posterior chain muscles help with everyday activities like lifting and bending.

Doing RDLs improves your flexibility. It helps stretch your hamstrings and improves your overall range of motion, making you more flexible and less prone to injury.

This exercise is good for balance. Because you're standing on one leg, it challenges your balance and coordination, which can improve your stability and reduce your risk of falls.

Mastering the RDL helps prepare you for harder exercises. It's a foundational exercise; once you get good at it, more challenging movements will be easier to learn.

Adding bodyweight RDLs to your workouts can significantly improve your fitness. You'll notice increased strength, better balance, and improved flexibility over time.

It's a simple exercise that can be done anywhere, without needing any special equipment. This makes it accessible to people of all fitness levels.