Romanian Deadlift (RDL): Building Hip Stability, Strength, and Better Movement
Lower-body strength isn’t just about power — it’s about control, balance, and stability. When the hips and hamstrings are weak or under-trained, the knees and lower back often absorb more stress than they should.
This is why the Romanian Deadlift (RDL) is such a valuable exercise.
Why the RDL Matters
RDLs are especially effective at strengthening the glute med (gluteus medius) and hamstrings, two muscle groups that support:
Hip and knee stability
Upright posture
Balance and coordination
Everyday movement like walking and running
When these muscles function properly, movement feels more stable and efficient.
Single-Leg RDLs and the Importance of Balance
In our video, we demonstrate a single-leg RDL that challenges the standing leg to work harder. This variation improves balance and highlights side-to-side differences that often go unnoticed in bilateral exercises.
To increase the challenge, we add a weight on the floor for the client to tap. This encourages greater range of motion while reinforcing control rather than rushing through the movement.
Control Over Intensity
RDLs are known for “burning” — and that sensation is often a sign the right muscles are working. However, effectiveness comes from control, not speed or excessive weight.
Slow, controlled movement ensures:
• Proper muscle engagement
• Safer joint positioning
• Better long-term results
At Function Thru Fitness in Green Bay, WI, exercises like RDLs are coached carefully to support movement quality first.
Watch the Video: Proper RDL Technique
In the video, you’ll see:
• Proper hip hinge mechanics
• Single-leg balance control
• Floor-tap cue for range of motion
• Controlled tempo throughout the movement
Seeing the movement performed correctly helps illustrate why RDLs are a staple in functional training programs.
If hip instability, knee discomfort, or posture issues have been limiting your movement, a personalized approach can help determine the right exercises for your body.
Want a simple place to start?
Download our free guide: Essential Exercises for Lifelong Mobility and Independence — designed to improve strength, mobility, and balance at any age, no equipment required.
www.ftfpt.com/essential-exercises
At Function Thru Fitness, we’re not your typical gym. As a trusted Fitness Center Green Bay WI, we specialize in personalized care through:
✔ Personal Trainer Green Bay programs tailored to your goals
✔ Corrective Exercise Specialist Near Me sessions to restore pain-free movement
✔ TPI Golf coaching and Golf Trackman Simulator training for performance and mobility
✔ Neuromuscular Therapy and Soft Tissue Therapy to relieve pain and restore function
✔ Athlete Recovery and Green Bay Personal Training solutions to keep you strong for the long term
Discover why so many choose Function Fitness and our Functional Fitness Gym approach to live healthier, more active lives.
Booking is now simpler and faster with our new online scheduling.
Visit us at 801 Hoffman Rd. Suite 103, Green Bay, WI
www.ftfpt.com | info@ftfpt.com | 920-610-0004