Best Foot Positioning for Glute Biased RDL
Channel: Physique Development
Date: 2024-04-06

In the RDL, if we want to better bias our glutes we will include a little knee bend to further allow our hips to push back as we hinge.

Let’s take a look at these 3 different foot positions & how they will impact your execution of the RDL. Drop comments with questions or conversation, I would love to engage with you.

Heel Elevation = Improvement in knee flexion, but limits hinge because of instability. Our goal within the RDL is to hinge. The heel wedge is better utilized for squat-based movements.

Toe Elevation = Limits knee flexion, even could push into knee hyperextension. Limits amount of hinging & lacks stability through the foot.

Flat Footed = Greatest stability, doesn’t push our weight to the front/back of our foot & allows us to keep our weight distributed throughout the entire foot.

The instability created through the heel/toe elevation is not only going to limit your execution of the RDL, but also the load you’re able to lift.

The hypertrophy gain you desire hinges greatly on those two things - Execution of exercise & training near failure with a challenging weight.

Thus, flat footed with a minimal sole shoe (Bonus points for a bigger toe box) will be the best option for you to bias your glutes & see the greatest growth.

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#glutes #gluteworkout #rdl #legday #legdayworkout