Combine Leg Moves with Front Squat Into RDL

Front Squat Into RDL

Rep Range

8-20

Hints

With feet shoulder-width apart, hold dumbbells above shoulders. Start with a front squat, descending until thighs approach parallel. As you rise, hinge at the hips into the Romanian Deadlift, keeping a straight back and feeling the stretch in hamstrings. Return to start by pushing through heels.

Common Mistakes

Allowing dumbbells to shift, causing imbalance. Rounding the back in the RDL. Not using hamstrings and glutes effectively.

Breathing

Inhale during squat, exhale on ascent and as you transition into RDL. Inhale at the bottom of RDL, exhale when returning to standing.

Muscle Focus

Primary Muscles

Quads, Glutes, Erector Spinae

Secondary Muscles

Hamstrings, Adductors, Traps, Lower Back, Latissimus Dorsi

Tertiary Muscles

Core, Calves