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Bodyweight RDL

Step by step instructions, muscle activation and variants for the Bodyweight RDL.

EasyGlutesHamstrings

About this exercise

The bodyweight standing Romanian deadlift is a hip-hinge exercise that trains the hamstrings, glutes, and lower back without any external load. It is ideal for learning proper hinge mechanics, improving hamstring flexibility, and building a foundation for loaded RDL variations. The movement emphasizes slow, controlled lowering and a strong hip drive on the way back up.

How to Perform

  • Stand tall with feet hip-width apart and arms hanging at your sides or held in front for balance
  • Hinge at the hips by pushing them back while keeping a slight bend in the knees
  • Lower your torso toward the floor, keeping the back flat and core braced throughout
  • Continue lowering until you feel a strong stretch in the hamstrings, typically when the torso is parallel to the floor
  • Drive the hips forward to return to the upright starting position
  • Squeeze the glutes at the top and repeat for the desired reps

Muscle Activation

Primary
GlutesHamstrings
Secondary
CoreLower back

About the Bodyweight RDL

The Bodyweight RDL is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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