Combine Leg Moves with Romanian Deadlift Into Calf Raise

Romanian Deadlift Into Calf Raise

Rep Range

8-20

Hints

Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs. Start by performing a Romanian Deadlift: Hinge at the hips, pushing your buttocks back, keeping a slight bend in the knees, and lowering the dumbbells close to the front of your legs. Ensure your back is straight and chest remains lifted. Once you've reached the lowest point of your RDL, push through your heels to stand upright. As you come to your full standing position, push onto the balls of your feet, raising your heels off the ground for a calf raise. Slowly lower your heels back to the ground to complete one repetition.

Common Mistakes

Rounding the back during the RDL. Not maintaining the dumbbells close to the body, leading to strain on the back. Rushing the transition between the RDL and calf raise, which can compromise form and balance.

Breathing

Inhale as you perform the Romanian Deadlift. Exhale as you stand and rise onto the balls of your feet for the calf raise.

Muscle Focus

Primary Muscles

Quads, Glutes, Erector Spinae, Calves

Secondary Muscles

Hamstrings, Adductors, Traps, Lower Back, Latissimus Dorsi

Tertiary Muscles

Core