Build a better booty with the Romanian deadlift
THE Romanian deadlift is a strength training exercise that targets the muscles of the posterior chain, particularly the hamstrings, glutes, and lower back. It’s similar to a traditional deadlift but involves less knee bend and more emphasis on hip hinge movement. Personal trainer Demario Johns says this exercise is perfect for those wanting to work on their buttocks, whether they are moving from the pancake shape, or just want to perk things up.
“The Romanian deadlift is great for building a better butt because it targets the glute muscles along with the hamstrings and lower back. By focusing on proper form, emphasising the hip hinge movement, and progressively increasing the weight over time, you can effectively strengthen and grow your glutes,” Johns said.
“Additionally, incorporating variations like single-leg Romanian deadlifts or adding resistance bands can further engage the glutes for better results.”
He said these are the steps to perform a Romanian deadlift:
1) Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip (palms facing your body).
2) Engage your core and maintain a slight bend in your knees throughout the movement.
3) Keeping your back straight, hinge at your hips and lower the weight towards the ground by pushing your hips back while maintaining a neutral spine.
4) Lower the weight until you feel a stretch in your hamstrings, but avoid rounding your back.
5) Drive through your heels and contract your glutes to return to the starting position, keeping the weight close to your body.
6) Squeeze your glutes at the top of the movement.
7) Repeat for the desired number of repetitions.
Remember to start with lighter weights to master the movement and gradually increase the weight as you become more comfortable and confident with your form.
