Combine Leg Moves with RDL Into Squat

RDL Into Squat

Rep Range

8-20

Hints

Begin by standing with feet shoulder-width apart, holding a dumbbell in each hand rotate dumbbells in front of you on the decent. Initiate the RDL (Romanian Deadlift) by hinging at your hips, pushing your buttocks back, keeping a slight bend in your knees, and lowering the dumbbells towards the ground while maintaining a neutral spine. As you rise from the RDL, transition immediately into a squat by sending your hips back and bending your knees, lowering your body as if sitting in a chair. The dumbbells can remain in front of you or by your sides with palms facing each other. Push through your heels to return to a standing position.

Common Mistakes

Rounding the back during the RDL. Not hinging at the hips enough during the RDL, causing strain on the lower back. Allowing the knees to cave in during the squat. Lifting heels off the ground during the squat.

Breathing

Inhale during the RDL descent. Exhale as you rise from the RDL and transition into the squat. Inhale at the bottom of the squat. Exhale as you return to a standing position.

Muscle Focus

Primary Muscles

Quads, Glutes, Erector Spinae

Secondary Muscles

Hamstrings, Adductors, Traps, Lower Back, Latissimus Dorsi

Tertiary Muscles

Core, Calves