20 Min RDL Booty Workout: Deadlift Variations With Weight and Bench
Pamela Reif- Duration
- 19 min
- Level
- Intermediate
- Body Focus
- Glutes
- Est. Calories
- ~137 kcal
A 20-minute glute workout built on three elevated RDL variations, done with a heavy dumbbell and a bench at home or the gym.
Pamela Reif shares three lesser-known RDL variations (front elevated, side elevated and back elevated) that target the glutes more and the hamstrings less. She chats throughout, which makes the 20 minutes fly by, and uses a 16 kg dumbbell, though you should choose a weight that feels right for you.
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Equipment setup
Who Is It For?
People comfortable with deadlift-style movements who have a dumbbell and a bench and want a glute-focused weighted session.
Who Is It Not For?
Not ideal if you are new to lifting or have lower back trouble, since the session is built around loaded deadlift variations.
Key Benefits
Targets the glutes with weighted RDL variations that shift the work away from the hamstrings, building strength in a short session.
Things to Keep in Mind
Keep your back flat and hinge from the hips, choose a weight that lets you control the elevated positions and stop if your lower back or knees hurt.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Step
Used in this session