More and more people are prioritizing the practice of strength exercises. And, for some time now, experts have been giving prominence to this type of routines. In fact, the combination of exercises to tone and strengthen muscles, with aerobic exercises It is the option most recommended by trainers to stay in shape and maintain good health.

Starting from this idea, in this article we focus on one of the most effective strength exercises for tighten the glutes and the hamstring muscles (back of the thighs). It is about the romanian deadlift or romanian deadlifta version of the conventional deadlift that is very easy to perform and is very profitable, since, in a short time, you begin to notice its effects.

Results in a short time

Before getting into the subject, and showing you step by step how to do it, we detail below which muscles participate in this exercise and What are the associated benefits? That is, we show you the compelling reason to try it, if you have not done it yet, or to practice it with greater conviction.

In addition to toning the glutes and hamstrings, the Romanian deadlift is the perfect ally for strengthen the back, and in particular, the lowest area (the lumbar). As a consequence, posture is corrected and balance is improved.

Furthermore, in the medium and long term, this exercise, always done under supervision of a professional to avoid injuries, it could be a good way to prevent back pains. And there is no better way to avoid injuries than having a strong back.

How do you do the Romanian deadlift?

First of all, unlike the traditional deadlift, which is performed with stiff legs and locked knees, the Romanian deadlift is a variant that is performed with the semi-rigid legs. This means that during movement the knees must maintain a slight flexion of between 15º and 20º.

Although the Romanian deadlift is not a complicated exercise, it is important to always perform it following the instructions and advice from a personal trainer to minimize the risk of injury.

These would be the main steps to follow to do it:

1. Stand up, with your feet apart to the width of the hips.
2. Grab the barbell or dumbbells. If you choose the dumbbell version, hold one in each hand. If you prefer the bar, you have two options for gripping it: with both hands down; or with one hand up, and the other down. This way, it is easier to gain more weight. The arms should maintain shoulder width and a little more.
3. With the bar held in your hands, slightly bend your knees and descend little by little while pushing your hips back. Inhale and lower the bar slowly, close to your legs to just below your kneecaps. Try to keep your back straight. Go down, but don’t reach the ground.
4. From this position, start ascend little by little. The rise should also be with the bar close to the legs.
5. Contract your glutes strongly to recover the starting position. Release the air slowly at the same time you return to the position at the beginning of the exercise.
6. Repeat the exercise 7 or 8 times.

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