STAGGERED ROMANIAN DEADLIFT

The staggered romanian deadlift or staggered RDL is an exercise that strengthens the muscles of the posterior chain. Start by standing with one foot in front of the other and a weight in one hand. The target leg is the front leg which will be opposite to the hand holding the weight. Keep the core braced as you hinge forwards with a soft bend in both knees. Hinge the body until your hands reach mid-shin level. Straighten out the hips to return to starting position.

Muscles involved:

• hamstrings

• functional back line

  • latissimus dorsi

  • gluteus maximus

• erector spinae

Related conditions:

• sacroiliac joint syndrome

• lumbar facet syndrome

• QL strain

• oblique strain

• erector strain

Exercise videos