Front Squat Into RDL
This leg exercise mainly works your quads, glutes and erector spinae, with help from your hamstrings, adductors and traps. Watch the demo video, then follow the tips below.
Rep Range
8-20
How to do Front Squat Into RDL
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.
Muscles worked
Primary Muscles
Quads, Glutes, Erector Spinae
Secondary Muscles
Hamstrings, Adductors, Traps, Lower Back, Latissimus Dorsi
Tertiary Muscles
Core, Calves
