What Are Cable Squats

Cable squats: muscles worked, how to do them, and why you would do them. Cable squats are a great accessory exercise for your lower body. They are different than barbell squats, and are a great way to get in some extra volume. 

Cable squats are a variation of the traditional squat exercise, but they use a cable machine for resistance instead of a barbell. Instead of holding weights on your shoulders, like in a barbell squat, you hold a cable attachment (such as a rope or handle) in front of you and squat while pulling moving the cable stack.

Cable squats can help target the quads, glutes, and hamstrings, while also engaging your core to stabilize your body as you perform the movement. It’s a great option if you’re looking to add variety to your leg workouts or if you want to minimize stress on the spine compared to barbell squats. 

Let’s discuss what muscles are worked during the cable squats.

Cable Squats: Muscles Worked

Cable squats primarily work the following muscle groups:

1. Quadriceps (Front of the Thigh): The quads are heavily engaged during the squatting motion, as they extend the knees when you drive up from the squat position.
2. Glutes (Buttocks): The glutes are heavily involved in the hip extension that occurs when you return to the standing position from the squat.
3. Hamstrings (Back of the Thigh): The hamstrings assist in controlling the movement during the downward portion of the squat and help with the hip extension as you drive back up.
4. Core Muscles: Your abdominals and obliques are engaged to stabilize your torso and maintain proper posture throughout the movement, especially since the cable attachment adds an element of resistance pulling you forward. 
5. Adductors (Inner Thighs): The adductors, or inner thigh muscles, help stabilize your legs as you squat, particularly if you perform the movement with a wider stance.
6. Erector Spinae (Lower Back): While not the primary muscles, your lower back muscles work to help keep your spine in a neutral position, preventing you from rounding your back during the squat. The erector spinae muscles are particularly worked here, since the cable pulls you forward, unless gravity pulling you downward on traditional squats.

Overall, cable squats provide a full-body workout that primarily targets the lower body muscles, with an emphasis on the quads, glutes, and hamstrings, while also engaging your core for stability.

How Do You Do Cable Squats?

Here’s how you can perform cable squats for proper form:

1. Set up the machine: Attach a rope or handle to the low pulley on a cable machine. Set the weight to an appropriate level. If you don’t know where to start, start with a few plates in.
2. Position yourself: For your starting position, stand facing the machine, feet shoulder-width apart, with the cable attachment in both hands. Hold the rope or handle at chest height, keeping your arms extended in front of you.
3. Squat: Lower your hips and bend your knees, keeping your chest up and back straight, just like in a regular squat. The cable should remain taut as you squat down.
4. Stand up: Push through your heels to return to the standing position, resisting the pull of the cable as you go.

Common Mistakes on Cable Squats

Cable squats can be a killer move when done right, but there are definitely some common mistakes that can mess with your form or even lead to injury. Here are the most frequent ones:

1. Bending Your Elbows

• Why it’s bad: Bad may be overkill, but if you bend your elbows too much, you’ll probably lose your balance. 
• Fix: Keep your arms long with elbows straight. Think of your arms like a tether, so your lower body can do the work.

2. Letting the Knees Cave In (Knee Valgus)

• Why it’s bad: Can lead to knee pain or injury.
• Fix: Focus on keeping your knees as wide as your big toe or wider. This will help you use your glute muscles optimally and keep your knees tracking the way you want them to.

3. Rounding the Lower Back

• Why it’s bad: Again, bad is situational here. The goal is to work your legs and glutes, with your upper body and core as supporting staff. If your back is rounded, you’ll have a lot of energy leakage there and you’re not exactly working what you’re aiming for.
• Fix: Engage your core and keep a neutral spine. Stick your middle back engaged and maintain that posture throughout.

4. Not Going Low Enough (Shallow Squats)

• Why it’s bad: You’re not working the full range of motion, so you’re leaving gains on the table.
• Fix: Aim to get your thighs at least parallel to the floor, or lower if flexibility and control allow. 

5. Letting the Cable Control You

• Why it’s bad: You lose tension, control, and the benefits of the exercise.
• Fix: Actively control both the descent and the ascent. Don’t let the weight pull you. You can control this by using your core strength!

Cable Squat Variations

1. Cable Goblet Squats

• How: Hold the cable handle (or rope attachment) close to your chest like a goblet.
• Why: Encourages an upright torso, great for quad focus and core engagement.
• Tip: Works well with a rope attachment for better grip and wrist comfort.

2. Cable Front Squat

• How: Use dual cables, one in each hand, held at shoulder height like a barbell front squat.
• Why: More upper body involvement, good for balance and posture.
• Tip: Keep elbows up high to mimic barbell form.

3. Cable Zercher Squat

• How: Hold the cable in the crook of your elbows (like a Zercher squat with a barbell).
• Why: Torches your core, quads, and biceps all at once. Killer compound movement.
• Tip: Use a towel or pad if it’s uncomfortable on the arms.

4. Cable Squat to Row

• How: Squat down, then row the cable to your torso as you stand.
• Why: Adds upper body pulling, making it a full-body movement.
• Tip: Focus on rowing after completing the squat portion to avoid cheating the row.

5. Cable Split Squat / Bulgarian Split Squat

• How: Stand in a lunge or split stance with cable in one or both hands.
• Why: Emphasizes one leg at a time, great for fixing imbalances.
• Tip: Try using the cable for balance and constant tension rather than max resistance.

6. Cable Sissy Squat

• How: Lean back slightly as you squat down, letting knees travel forward.
• Why: Massive quad burner—like a sissy squat but the cable gives balance and resistance.
• Tip: Keep your hips forward and heels down for the full effect.

7. Cable Thruster

• How: Do a full squat, then push the cable handles overhead like a shoulder press.
• Why: Combo of legs + shoulders = spicy. Great for conditioning days.
• Tip: Use lighter weight to maintain speed and control.

You’ve got a ton of room to play with cable squats, whether you’re chasing glute gains, building quads, or adding a little spice to your leg days. Here’s a deeper dive into how you can use each variation depending on your goal—and some sneaky pro tips too.

Goal-Based Cable Squat Variations

Since we’re talking about cable squats muscles worked, let’s discuss how you can focus on different muscle groups by adjusting your setup and form.

For Glute & Hamstring Focus

You want moves that shift tension to the back side (posterior chain):

• Cable Pull-Through Squat (Hybrid)
  • Think: RDL meets squat. Set the cable low behind you, grab with both hands through your legs, and squat.
  • Glute Level: 10/10
  • Tip: Squeeze hard at the top. Slow tempo down = more gains.
• Cable Bulgarian Split Squat (Rear Foot Elevated)
  • Isolates the glutes and hams more, especially if you keep your chest slightly leaned forward.
  • Tip: Let the front leg do all the work—don’t push off the back foot. Almost becomes single cable squats.

For Quad Dominance

You’ll want upright torso, knees forward, and deep range:

• Cable Goblet Squat
  • Super quad-dominant when you go deep and keep tension at the bottom.
  • Tip: Add a pause at the bottom to crush your quads.
• Cable Sissy Squat
  • Looks crazy, feels even crazier—in a good way. Pure quad annihilation.
  • Tip: Hold onto the cable for balance, lean back, and go slowww.

For Full-Body / Athletic Conditioning

These variations are great for circuits, supersets, or metabolic work for the entire body:

• Cable Squat Row
  • Hits legs, core, and upper back. Keeps the heart rate up.
  • Tip: Think power on the row—shoulder blades together at the top.
• Cable Thruster
  • Total-body push movement—legs to shoulders in one smooth flow.
  • Tip: Exhale as you press; helps keep your core tight and protect your back.

For Core Stability & Balance

These challenge your stabilizers and help with athletic control:

• Cable Offset Squat
  • Hold the handle with one arm (off to the side), forcing your core to stabilize.
  • Tip: Keep hips square; don’t let the cable pull you off-center.
• Cable Zercher Squat
  • Front-loaded = core is lit up the entire time.
  • Tip: Brace abs like a plank—super useful if you’re building towards barbell squats.

BONUS: Try This Cable Squat Finisher

 “10-10-10” Cable Squat Burnout:

1. 10 slow tempo reps (4s down, 1s up)
2. 10 pulse reps at the bottom
3. 10 fast explosive reps

Your legs will be questioning everything.

Don’t have a cable for cable machine exercises? You can do many similar exercises with free weights or resistance bands. 

What Are The Best Leg Exercises

Historically, the best exercises for lower body strength are going to be traditional barbell squats, deadlifts, lunges, and some of their variations. If your goal is to gain muscle mass, especially mass in your legs, then include these on some or all of your leg days. But if you are looking for a change of pace and different exercises, add these cable machine squats to your fitness routine. 

How To Include Cable Squats In Your Fitness Routine

Keep the basics the basics. Traditional strength training with regular squats is a good idea. But, add in cable squats as one of your accessory exercises. In a nutshell, you’ll want to do your warm up, compound exercises and main lifts like back squats. Then add in cable squats to get more volume on your leg day before you wrap up. 

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

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• 
  The Best Workouts for Health: Contributor for Epoch Times
• 
  Dumbbell Back Workout: The 5 Best Exercises

Plank exercises for beginners: a simple way to get started on core strength and endurance. Learn how to work abs with planks.

Plank exercises are isometric core strength exercises that involve resisting gravity and rotation. There are many plank variations, and they all work the abdominal muscles, back, shoulders, arms, and even glutes, quads, and other leg muscles.

I said they are simple, but they aren’t always easy. They are one of the best exercises to master as a beginner, because they teach you how to build a strong and stable torso. If you have a good plank, your whole body stabilizes.

You can do them anywhere, with no equipment, since it’s is a bodyweight exercise. Full body stability is great for any fitness level, too.

Let’s discuss how to do planks, variations of planks, proper form, and common mistakes. 

One Situation Where I Don’t Recommend Planks

Quick note on the risks of planks. Planks aren’t terribly risky, but one contraindication is having high blood pressure. If you have uncontrolled high blood pressure, isometrics aren’t recommended. An isometric exercise is one in which you are exerting muscular effort, but not moving. Think planks, static presses, etc. 

Other potential “risks” of planks include maybe some upper body discomfort like wrist or joint pain, but planks usually end pretty quickly. They’re usually pretty self limiting. If you have a medical condition or debilitating pain, please consult a doctor.

However – again, if you have high blood pressure, I’d rather you do other exercises that you move and breathe through, like pushups, crunches, lunges, etc. Message me or if you have specific questions!

Common Types of Plank Exercises

Planks are excellent for building stability, endurance, and overall strength. There are several variations of the plank, each working the body slightly differently. Here’s a quick rundown of the different variations of planks and what they work. 

1. Forearm Plank (Standard Plank Position):
   • How to do it:
     • Start by lying face down on the ground.
     • Place your forearms on the floor, with elbows directly under your shoulders.
     • Lift your body up into a straight line from head to heels, maintaining a neutral spine.
     • Engage your core, glutes, and thighs to prevent your hips from sagging. I mean it, squeeze your butt! Squeeze your legs!
     • Hold this position for a set time, usually between 20 seconds to a few minutes.
     • Breathe the entire time you are holding your plank.
2. High Plank (Push-up Position):
   • How to do it:
     • Start in a push-up position with your arms extended straight, hands placed under your shoulders.
     • Keep your body in a straight line from your head to heels. Don’t let your head sag, or shoulder blades squeeze together.                  
     • Engage your core, glutes, and quads.
     • Hold the position while keeping your body as still as possible.
     • This is also called a straight-arm plank. It is basically the top of push up position.
3. Side Plank:
   • How to do it:
     • Lie on your side, stacking your feet on top of each other.
     • Place your forearm on the ground, keeping your elbow directly below your shoulder.
     • Lift your hips off the floor so your body forms a straight line from head to feet.
     • Side planks work your arms individually so they can even be tougher.
4. Plank with Leg Lift:
   • How to do it:
     • Start in a forearm plank or high plank position.
     • While maintaining a stable body, lift one leg up off the ground a few inches, keeping it straight.
     • Hold briefly, then switch legs.
     • This variation challenges balance and increases intensity by incorporating more core and glute activation.
5. Plank to Push-Up:
   • How to do it:
     • Begin in a forearm plank position.
     • One arm at a time, push yourself up into a high plank (push-up position).
     • Lower yourself back down to the forearm plank one arm at a time.
     • Repeat the movement, alternating arms.
6. Plank Jacks:
   • How to do it:
     • Start in a high plank position.
     • Jump your feet outward and then back together, similar to a jumping jack, while keeping your core tight.
     • This adds a cardio element to the basic plank.
     • You can adjust plank jacks to be less dynamic but still challenging by doing one leg at a time.

What Body Parts do Planks Work?

Planks really pull in much of the body’s musculature. Since you are using your own body weight, and no equipment is stabilizing you, you’ll feel how much they are whole body work. 

They primarily work the abs, transverse abdominis, rectus abdominis, which are considered the deepest abs muscles. They work internal and external obliques as well. People like to call them a lower back exercise, and you’ll definitely feel them working your low back when you are fighting for those last few seconds! 

Secondarily, planks work shoulders, arms, glutes, legs (quadriceps, hamstrings, calves), and neck.

Essentially, planks engage the entire body to maintain stability and prevent sagging or shifting. Because of this, planks are highly efficient for developing strength and endurance across a broad range of muscle groups. They also improve overall body coordination and posture.

Plank Tips for Beginners

I want to further explain back positioning on the plank. You’ll hear people say to keep a flat back, or keep your back straight, but what this means is neutral position. Your spine has a natural curve; you can’t get away from that, and you wouldn’t want to.

Your goal is to think about tightening your core so that you don’t sag or pike. I tell my clients that you are not on either end of the twerking spectrum 😂 Google if you need more info. I will not be demonstrating that one.

How to Incorporate Planks Into Your Training

I like adding planks into the end of the session. I want you to be doing as many of the basic, compounds lifts as you can. By that I mean deadlifts, overhead presses, squats, bench presses and pull-ups. When you do these, I want your core to be strong and fresh. Finishing with a plank lets you add a little more work to your abs and core  before you’re done. 

I recommend adding one big plank into the end of your session 1-2 times a week, rather than doing a 30-day plank challenge or something like that. However, do what motivates you. For best results, aim to increase hold time over the weeks and months of practicing planks. A full minute is pretty solid, but you can even improve beyond that.

I love when people get their training partners or spouses involved, too. You can plank together. Get the kids in on it as well! Make it a friendly competition.

Plank Exercise Benefits

Planks are great for building core strength by engaging the abdominals, lower back, and obliques, which improves stability and posture by keeping the spine aligned. They also provide a full-body workout, activating the shoulders, arms, chest, and legs. Additionally, holding the plank position strengthens stabilizer muscles, enhancing overall balance and stability.

Some Quick FAQs About Plank Exercises: 

Do planks work the entire body? 

Mostly. The full plank position works much of your abs. Side plank exercises work external obliques a little more. And yes, proper plank form works low back, upper back, butt muscles, back muscles. It’s a full-body move.

Do planks give you abs?

They don’t hurt the goal of getting abs, but no. To see visible abs, you need to work your entire core, the whole rest of your body, and maintain a low enough body fat percentage. Don’t let this discourage you though, because planks will help with many other goals, like easy of every day activities and improved posture.

Here’s a simple core workout you can do at home that will help your ab goals.

Do planks build muscle?

Planks don’t NOT build muscle, but they aren’t as much of a muscle builder as they are an endurance and stability exercise. This is because you aren’t moving through a full range of motion. If your goal is to build muscle, you’ll want to do other ab exercises like crunches, bicycle crunches, and even full body work like carries.

Do planks help you lose belly fat?

Eh, I’m sorry to be the bearer of bad news, but not really. Planks are quick, and beneficial, but they don’t burn a ton of calories. You just don’t do planks long enough for them to burn so many calories that you see your abs. however, if you have a solid exercise program or fitness routine and are eating a healthy amount of protein and calories for you, you’ll see progress toward your fat loss goals.

Do planks help with lower back pain?

They can, and they can help prevent lower back pain as yo strengthen a weak core. However, if they do hurt, ease into them. If they hurt you after doing them, you might back off of them and strengthen your back at other exercises. 

Plank Exercises for Beginners: A Summary

Planks are great for many goals, and can be easily modified to suit different fitness levels. Starting with shorter holds and gradually increasing the duration or adding variations is a great way to progress.

Try adding them at the end of your training sessions, and see how they work for you! 

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

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• 
  SummerStrong 18 at Sorinex Headquarters
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  The Best Workouts for Health: Contributor for Epoch Times
• 
  Dumbbell Back Workout: The 5 Best Exercises

Now is the time to plan for a fit fall season – make your fall workout plan now!

It’s fall, yall! It’s football, bbq, jambalaya and stew season! Sweater weather! We are so close to chillier weather, I can almost feel it! Almost, lol. 

But seriously, we are getting back into the routine of school, fall work, and the upcoming 4th quarter. It’s a whirlwind for sure, especially if you have kids in fall sports and activities. It’s not getting quieter though, so it is time to make yourself a fall fitness plan. 

If you are able to get on a plan now, do regular workouts and training, and plan around the holiday disruptions, you’ll be able to keep that moment for a healthy and fun fall, and then holiday season. 

Here are 5 ways to set yourself up for workout success through the fall season and the busy holiday season. 

1. Get Some Momentum Now!

Start stacking wins now! Get on a schedule and maintain it. Make this promise to yourself and keep it. Like I said, I know not many people are sitting around with tons of extra time during the fall season, but if you are able to schedule in at least 2-3 training sessions a week, do that now. 

Use the structure you have in place around family schedules and obligations to cement in a couple workouts, and commit to your training.  

Set yourself up for success, so that you have a schedule in place for when the holidays get busy. 

2. Get On a Workout Plan

This is one of the easiest ways to keep your training in place. Get on a plan that fits your schedule and goals so that you do not have to think about it when it comes time to train. Sometimes that little bit of extra brain power required is what can make the workout feel daunting. When you are tired and worn out, the last thing you want to think about is what to do. That is why, if you already have plan to follow, you just have to do it. 

If you need help getting on a plan, here are ones I have written. Currently, there is The Home Team, which is made to do all your training from home with minimal equipment. The Garage Squad is FUN – we use barbells and lift 3 times a week. Square 1 walks you through your first day in the gym and teaches you how to lift safely and successfully. \Any Gym USA allows you to walk into any basic gym and get a good session. Don’t be tripped up by fancy equipment or specialty equipment – this is good, meat and potatoes training you can do anywhere. 

Finally, The Works Strength & Conditioning is a plan that includes gym sessions, home sessions, cardio, and abs, core and stretching. Don’t sleep on this one!

3. Identify Barriers

I like to remind myself when I am looking at a challenge that somebody somewhere has been through a challenge like mine successfully. There IS a way! 

The biggest barriers are time constraints, lack of energy/desire, and not having a plan. I addressed having a plan in the section above. This takes a few minutes of prep, but there are many great plans to pick from. Don’t over think it; pick one and commit.

As far as time constraints, I know this is real. If you even have to do quick home sessions that are equipment free, you can do that! If you have kids playing soccer and can walk laps around the field, do it! Throw in a few lunges next week. Maybe pushups on a park bench. 

If you have 15 minutes at night, do 5 sets of 10 squats, and 5 sets of bear crawls. Full body session done! 

Get creative here; nobody knows your schedule better than you. Think of every way you can fit in exercise, and then pick your plan.  

If you are lacking motivation, take some time to reflect on your reason why. This is deeper than a quick hit of “Just do it!” style motivation. Really think deeply about why exercise matters to you. I’ll bet that you do have physique goals, which are completely valid.

I bet you have health goals as well, and people who love you and want you to be around for a long time. Think about the example you’d like to set for your children, and the foundation you’d like to lay for healthy golden years. Write these down! Revisit this when you need a reminder.

4. Look Ahead

Look ahead to vacations, family trips and prior commitments. Like you just did with your schedule, think through what you can do to make your training work. Can you visit travel gyms on the road, or will you do maintenance workouts? That totally works too!

Pack resistance bands or plan bodyweight workouts that you can do at the in-laws. If you’re taking a beach trip, walk through the sand after you eat each night. It will be great for digestion, and a beautiful departure from normal evenings. 

Finally, when you are on vacation, remember that it is OK to take time off. Sometimes during the holidays, you can’t do it all. Training is supposed to help you life a better life, and you have to go live life! Take your time off, enjoy, and then have a planned date that you get back on your routine. 

5. Contact Me

Finally, contact me! I’ve been a trainer for 19 years, y’all! I have been through a lot of season changes, and so have my clients. I am grateful that they have shared with me how they have trained through challenge, health issues, holidays, family commitments and time constraints. There IS a way! 

I can help you find a plan, make a plan, and execute. 

I’d love to see your success story of how you make deliberate healthy choices now and thrived through the holiday season!

By setting clear goals, planning ahead, and staying flexible, you can maintain your workout routine throughout the holiday season and start the new year on a strong note!

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

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---

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  Dumbbell Back Workout: The 5 Best Exercises

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Learn how to do RDLs with dumbbells, for hamstring, back and glute development. Romanian deadlifts, also called RDLs, work your entire posterior chain. They are fantastic for many reasons, including being a great strength exercise for your lower body, while being extremely knee friendly. They should have a place in your training routine! 

You can do RDLs with a pair of dumbbells, one dumbbell, a barbell, bands, or a kettlebell or two. They are versatile, beneficial, and dare I say, FUN! Actually, many of my clients agree with me, so I’m not just saying it to you because I’m a personal trainer! 🙂

RDLs are effective for developing strength, stability, and flexibility in these areas, and are a great way to improve performance in other lifts and athletic activities.

Let’s take a quick look at the benefits of RDLs and what they work, and I’ll explain how to do RDLs with dumbbells for a highly beneficial variation on this great lift.

Benefits of Romanian Deadlifts

As I mentioned before, there are many reasons to do RDLs. They are great for strength, targeted hypertrophy, and well rounded muscular development. Specifically, they improve posterior chain strength in a very functional way. They build strength and endurance of the muscles along the back of your body, which is crucial for overall athletic performance and injury prevention.

A Romanian deadlift is essentially a loaded hip hinge, so practicing RDLs reinforces proper hip hinge mechanics. This is fundamental to athletic movement and strength. The hinge is crucial to the conventional deadlift, squat, kettlebell swings, and generally any movement that utilizes glute and hip function. 

The RDL, especially the dumbbell Romanian deadlift, works your entire torso as you maintain a neutral spine through the lift. This stability and strength component is great work for the entirety of your core musculature. 

Finally, you can consider Romanian deadlifts like a loaded flexibility exercise. It is essentially a weighted stretch. It is mobility work if you take your time to set up well and move through a big (but appropriate for you) range of motion. 

As you can see, Romanian deadlifts are a great exercise which can benefit almost everyone. I highly recommend practicing them in your training program.

What’s The Difference Between Romanian Deadlifts and Traditional Deadlifts?

Romanian deadlifts and traditional deadlifts are both powerful exercises that target the posterior chain, including the hamstrings, glutes, and lower back. However, they have key differences in execution, muscle emphasis, and purpose. 

Traditional, or conventional, deadlifts start from the ground with the barbell resting on the floor. You initiate the lift by bending your knees and hips, gripping the bar, and then lifting it by extending your knees and hips until you are standing upright.

Romanian deadlifts start at the top position, from a standing position with the barbell in your hands. The movement begins by hinging at the hips, pushing them back while keeping a slight bend in the knees, lowering the bar along your legs until you feel a stretch in your hamstrings, and then returning to the starting position by driving your hips forward.

This is a big difference, enough that I’d like you to consider these two separate lifts. 

With conventional deadlifts, the range of motion is often greater as you lift the bar from the ground to a fully upright position. With Romanian deadlifts, the range of motion is shorter because you only lower the bar to just below your knees or until your hamstrings are fully stretched.

The traditional deadlift is a bit more of a full body exercise. Because there is a greater knee bend, there is a greater involvement of the quads. Both versions of the deadlift work auds, hamstrings, gluteal muscles, lower back/erector spinae, traps, forearms, etc. But, RDLs place a stronger emphasis on the hamstrings and glutes with less involvement of the quads. The lower back and core are still engaged to stabilize the movement.

The conventional barbell deadlift is one of the 3 exercises in powerlifting. It is often called the king of the lifts. Because of this, it is a test of full-body strength. It is a step in powerlifting and strength programs. Typically, you can lift heavier weights since the movement allows for greater power generation. Most people who train can deadlift their body weight, and sometimes even multiples of it.

You’ll hear people ask, “How much do you deadlift?”. The Romanian deadlift, and especially a dumbbell deadlift, is rarely used as a test of strength.

In summary, traditional deadlifts are a full-body strength exercise, while Romanian deadlifts are more specialized for targeting and strengthening the hamstrings and glutes through a controlled hip hinge movement. Both exercises are valuable but serve different purposes in a workout program.

​How Do Dumbbell RDL’s Benefit Your Training?

All versions of RDLs (barbell Romanian deadlifts, dumbbell RDLs, single-leg RDL’s, etc) work the following muscle groups. Where dumbbell Romanian deadlifts differ is that they require you to contribute more of the stability, since you are using two different implements instead of one. In other words, holding a barbell is much more stable than holding two dumbbells. This means that the dumbbell work is essentially tougher because you have to stabilize both pieces of equipment. 

For example, if you do a barbell Romanian deadlift with 100 pounds, then you do a dumbbell RDL with two 50 pound dumbbells, you’ll notice that the dumbbell version is much tougher even though it weights the same in total. It’ll feel harder to hold, more challenging on your grip, and possibly less controlled throughout the movement. This is FINE and there are benefits to performing their either way! It’s just important to know that even though they are very similar, they are not the same lift.

Also, it’s great to practice both. You might be in a facility that only has dumbbells, or in a hotel gym that doesn’t have barbells. In this case, practice and learn how to do RDLs with dumbbells, and practice a variety of deadlift variations to optimize your strength development.

What Muscles Do RDLs Work?

In short, Romanian deadlifts work several groups of muscles, and primarily work the posterior chain muscles. These primary muscle groups work in both the dumbbell and barbell RDL lifts:

1. Hamstrings: The main muscle group worked during RDLs. Hamstrings are comprised of the biceps femoris, semimembranosus, and semitendinosus.
2. Glutes: They are engaged to a significant degree, especially during the hip extension phase. The gluteal muscles include the gluteus maximus, the gluteus medius, and gluteus minimus.
3. Lower Back (Erector Spinae): Helps to maintain a neutral spine throughout the movement.
4. Adductors: This group of muscles in the inner thigh muscles assist in stabilizing the legs.
5. Core Muscles: Engaged to stabilize the torso during the lift. Strong core muscles are crucial to protecting your lumbar spine.

Deadlifts, RDLs, and stiff leg deadlifts primary work your lower body, but they work your upper body as well. Your upper body, especially your back muscles, perform a crucial stability role during RDLs. 

How to Perform Romanian Deadlifts with Dumbbells

1. Setup: Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an closed (thumbs wrapped) overhand grip. Keep your knees slightly bent. You can experiment with foot positioning, but I like to stand with my feet about shoulder width.
2. Movement:
   • stand tall with dumbbells in front of you
   • hold the dumbbells close to your body, even touching the front of your legs, for the duration of the exercise
   • squeeze your back to keep it straight and neutral
   • shoulder blades don’t have to be aggressively pressed back – but keep your upper back strong and neutral
   • push your hips behind you with knees soft
   • let your hamstrings stretch as you lower the weights, keeping them close to your legs
   • at the bottom of the movement, drive your big toes into the ground and push your hips forward (squeeze glutes) until you are standing tall again
3. Return: Engage your glutes and hamstrings to return to the starting position, maintaining the barbell close to your body throughout the lift.

Tips for Proper Form During the Dumbbell RDL

• Neutral Spine: Maintain a neutral position in your back throughout the movement to prevent injury. You can think of keeping a flat back. No big arch or tuck in your low back.
• Controlled Movement: Focus on a controlled movement, particularly during the lowering phase, to maximize muscle engagement and reduce the risk of injury. It doesn’t have to be excessively slow, but don’t let gravity steal your work. No dive bombing!
• Weight Selection: Start with a light weight to master the form before progressing to heavier loads.
• Foot Position: Ensure your feet are firmly planted and your weight is distributed evenly across your heels and midfoot. Press into the ground with your big toe as you initiate movement and return to your tall standing position.

Variations of Romanian Deadlifts

There are many Romanian deadlift variations, and they are all uniquely beneficial. 

Single-Leg Romanian Deadlift

Performed on one leg, the single leg RDL increases the balance and stability challenges. Theoretically, these are great for working muscle imbalances and addressing lower body strength. In practice, they’re just sometimes too difficult. If your goal is to work the posterior during your RDL, but your balance isn’t letting you, then you can try the B Stance, or kickstand, RDL

How to do the single leg Romanian deadlift

• -stand tall with dumbbells in front of you
• -shift your weight to one leg, while the other leg hovers
• -(the other leg will move with your torso through the movement)
• -hold the dumbbells close to your body for the duration of the exercise
• -squeeze your back to keep it straight and neutral
• -shoulder blades don’t have to be aggressively pressed back – but keep your upper back strong and neutral
• -push your hips behind you with knees soft
• let your hamstrings stretch as you lower the weights, keeping them close to your legs
• -at the bottom of the movement, drive your big toes into the ground and push your hips forward (squeeze glutes) until you are standing tall again

B Stance RDL

The B stance RDL is a staggered stance lift. It allows you to shift most of your weight, and most of the challenge to one leg. By having both feet on the ground, though, then you remove the challenge balance presents. In this case, this is good. If you aren’t using this as a balance exercise, then you don’t want balance to limit it. 

In this video, I demonstrate how to do a B stance RDL with a kettlebell. It’s similar if you use a dumbbell.

• stand tall with dumbbells in front of you
• shift most of your weight to one leg
• keeping your hips square, step the other leg slightly behind you
• hold the dumbbells close to your body for the duration of the exercise
• squeeze your back to keep it straight and neutral
• shoulder blades don’t have to be aggressively pressed back – but keep your upper back strong and neutral
• push your hips behind you with knees soft
• let your hamstrings stretch as you lower the weights, keeping them close to your legs
• at the bottom of the movement, drive your big toes into the ground and push your hips forward (squeeze glutes) until you are standing tall again
• return to your start position at the top of the movement and repeat for your goal number of reps

Stiff Leg Deadlifts

Stiff leg deadlifts, or straight leg deadlifts, are deadlifts performed with completely straight legs or even locked out knees. As you can imagine, these are a hard hinge that require a strong back and glutes too. Truth be told, I really don’t practice these or have my clients do them, so I’m not going to cover them here. There is nothing wrong with them, but I think RDLs are more beneficial to most of my client’s daily activities and athletic endeavors.

Need other minimal equipment ideas? Here’s a home leg workout with dumbbells. Or Try this full body band workout at home.

Common Mistakes to Avoid While Doing the RDL

The most common mistake people make while doing Romanian desdlifts is not effectively utilizing the hip hinge movement pattern. There is a true need for dialing in the mind-muscle connection to utilize the hinge well. When that’s not fully understood, the lifter will tend to round their lower back and not let the hips move with the lift.

There is not a single cue that can make this make sense for every lifter, but it can help to think about “clamping down” a straight back, and letting the hamstrings (back of your leg) open up. This way the hips can move through the lift, and the lifter can effectively utilize the glutes to power the hinge. This can really help you learn how to do RDLs with dumbbells.

Need some upper body work? Here’s a dumbbell shoulder workout you can do at home.

Learn How to Do RDLs with Dumbbells

Incorporating Romanian deadlifts and their different variations into your workout routine can significantly enhance your strength, flexibility, and performance, particularly for activities involving the lower body and posterior chain. They will translate into stronger squats, deadlifts, good mornings and other RDL variations. They will increase hip strength, low back strength, and glute strength. 

Deadlifts, dumbbell deadlifts, and their variations are some of the best exercises you can practice. You will see a difference in the ease of your daily tasks, on hikes around town (here are my favorite hikes in Austin) and in maintaining good posture. Having a strong posterior chain always feels good too.

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Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

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Learn how to do barbell rows for a bigger and stronger back! Barbell rows are one of the best movements for the upper body, and even for your whole body. They are a large, compound exercise that pays back the effort you put in, in spades! 

If you are looking to build strength, develop your posterior, and show off your back, barbell rows should be a staple in your strength training program.  Rows are an excellent exercise, both for the physique and performance benefits.

For the best back development, you’ll want to do a variety of exercises. Some of these will use dumbbells, bands, lighter weights, and various angles of pulling. But when you want to add depth to your physique, throw some weight on the bar and add in the barbell row.

Read on to learn more about what muscles the barbell row works, and how to set up rows and row variations for your best workouts!

What Are Barbell Rows?

The barbell row is one of the best upper body rowing movements, and maybe even one of the best upper body lifts. They are on par with bench press for being one of the most beneficial upper body lifts. Barbell rows primarily target several major muscle groups in the back, but they also engage muscles in the arms and shoulders. If you’re doing a bent-over barbell row without a bench or support, then you are also working your lower body, as your legs, glutes and low back provide stability. 

What are the Benefits of Barbell Rows?

Barbell rows are highly effective for building muscle mass and strength in the back muscles. They strengthen the upper back, improve posture, and help counteract the effects of sitting and slouching and looking at the computer (or Instagram and TikTok) all day. You can gain benefits from rows no matter how much weight you are rowing, but they are a great exercise to really drive strength. And the strength you earn from performing the row in the bent-over position can also help improve your deadlifts and even bench presses. 

Related: How much does a barbell weigh?

What Muscles do Barbell Rows Work?

As mentioned above, barbell rows work a lot of muscles, including the latissimus dorsi, rhomboids, and trapezius, as well as the biceps and forearms. 

Here’s a detailed look at the muscles worked by barbell rows:

Primary Muscles Worked by the Barbell Row

1. Latissimus Dorsi (Lats):
   • These large muscles run down the sides of your back and are primarily responsible for the pulling motion in the barbell row. They help build the V taper and accentuate a small waist. 
2. Rhomboids:
   • Located between your shoulder blades, the rhomboids are involved in retracting the scapulae (pulling your shoulder blades together). Rhomboids are essential for great posture. 
3. Trapezius (Traps):
   • The trapezius muscles span the upper back and neck, assisting in shoulder blade movement and stabilization. Traps make up much of your upper back muscles, and are crucial for balanced development and ideal posture.

Secondary Muscles Worked

4. Erector Spinae:
   • This group of muscles runs along the spine and helps in maintaining proper posture and stabilizing the back during the bent-over row. Spinal erectors are very pretty muscles, both in men and women. 
5. Posterior Deltoids (Rear Shoulders):
   • These muscles on the back of the shoulders assist in the pulling motion.
6. Biceps Brachii:
   • The biceps in the front of the upper arm are engaged during the pulling motion of the row.
7. Forearms:
   • The muscles of the forearms are involved in gripping the barbell. Heavy rows will really help build grip strength. 
8. Core Muscles:
   • The abdominal muscles and obliques help stabilize the body during the movement. Remember, a strong back is a huge component of a strong core. 

Form and Technique for the Best Barbell Row

Maintaining proper form is crucial to effectively target these muscles and avoid injury. Here are some key points to remember:

• Neutral Back: Keep your back straight and avoid rounding to prevent strain on the lower back. Keep this correct position through the whole movement. 
• Engaged Core: Tighten your core muscles to maintain stability.
• Shoulder Blade Retraction: Focus on squeezing your shoulder blades together at the top of the movement. Imagine you’re trying to elbow someone behind you!
• Controlled Movement: Lift and lower the barbell in a controlled manner to maximize muscle engagement and prevent using momentum. Caveat: you can pull powerfully. Be sure you control the descent so you don’t let gravity steal your work. 

How to Perform Barbell Rows

Let’s discuss the regular barbell row first. This is the first thing most people will think of when you say barbell row. Much of this applies to the other barbell row exercises and variations, unless other technique is specified. 

1. Starting Position:
   • Stand with your feet shoulder-width apart.
   • Bend your knees slightly and hinge at the hips, keeping your back straight and your torso leaning forward.
   • Keep your feet flat on the ground, and as you hinge, send your hips behind you. 
   • Grasp the barbell with an overhand grip (palms facing down) just wider than shoulder-width apart.
2. Execution:
   • Keeping your back flat and core engaged, pull the barbell towards your lower ribcage or upper abdomen. Mid torso.
   • Squeeze your shoulder blades together at the top of the movement.
   • Drive your elbows behind you!
   • Lower the barbell back to the starting position in a controlled manner, fully extending your arms.
   • From here, move into your next rep and continue for as many as is your goal. 
3. Breathing:
   • Inhale as you lower the barbell.
   • Exhale as you pull the barbell towards your body.

Tips for Proper Form

• Maintain a Neutral Spine: Avoid rounding your back to prevent disc injury. Keep your spine in a neutral position throughout the exercise. The most effective way to make sure you have good form is to make sure you have a solid hip hinge. 
• Engage Your Core: Tighten your abdominal muscles to stabilize your torso.
• Control the Movement: Perform the exercise in a controlled manner to maximize muscle engagement and reduce the risk of injury.
• Avoid Using Momentum: Focus on using your back muscles to lift the weight, rather than swinging the barbell with momentum. You can use a little body English later, but work on learning to do the bent over row really well before you use heavier weights.

Rows are horizontal pulling exercises. Read here about horizontal pressing exercises.

Mistakes to Avoid While Doing Barbell Rows

The most common mistakes to avoid while doing the barbell rows are setting up with bad form, throwing the weight instead of moving deliberately through it, and creeping out of good form (especially in the top position). Let me explain: 

Great barbell row form necessitates and strong hinge position. If you don’t have a solid hinge, then you’ll want to work on strengthening that position before you row. As far as throwing the weights around instead of moving through the weight, I bet you’ve seen this before. Someone loads up a barbell, haphazardly bends over, and jerks their torso up like they are at the beginning of a clean.

I don’t criticize because I don’t know people’s goals, but when this happens, often someone is using heavy weight that they can’t effectively handle, or they’re just not focused on the main muscles that perform the row movement. Instead, focus on keeping that neutral back/rigid torso, and driving your elbows up! At the top of the row, your upper arms will be in line with your torso, or even behind it. 

Finally, a big mistake I see people make is to use straps too soon. Sometimes, grip strength becomes a limiting factor, of course. When you are rowing a heavy weight and the weight slips out of your hands, it’s temping to want to turn to straps. They’re not bad to use, and I do recommend using them in later stages of your development. But, don’t jump immediately to using straps, as this can hold back your grip strength and progress.

If grip strength is severely limiting you, I suggest you use straps only on your heaviest sets. Really challenge yourself. This will have huge carry over to your deadlifts. 

Barbell rows are one of the most effective exercises, and are great for moving a good amount of weight and building strength. This requires correct form, and performing it the right way through the entire movement, however. 

If you need variety in your back exercises, here is a comprehensive look into lat pulldown machine exercises.

Variations of Barbell Rows

The barbell row exercise has several variations that target different muscle groups and can add variety to your workout routine. Here are some common variations:

1. Pendlay Row

• Description: Named after Glenn Pendlay, the Pendlay row is a strict form of the barbell row where the barbell is set on the ground between each rep. A dead stop makes it tougher. These are strangely fun! 😆 
• Focus: Emphasizes explosive power from the ground and stricter form.
• How to Perform: Start with a shoulder width grip. Start with the barbell on the ground, hinge at the hips, grip the barbell with a double overhand grip, and pull it to your lower chest, then return it to the ground.

2. Yates Row

• Description: Named after bodybuilder Dorian Yates, Yates rows use an underhand grip and a more upright torso position.
• Focus: Places more emphasis on the lower lats and biceps.
• How to Perform: Bend slightly at the hips with a supinated (underhand) grip, and row the barbell to your lower abdomen or belly button.

3. T-Bar Row

• Description: Uses a T-bar row machine or a landmine attachment with a handle.
• Focus: Targets the middle of the back.
• How to Perform: Place the end of a barbell in a landmine attachment, straddle the bar, and use a V-handle to pull the bar to your chest. Please make sure it is secure so you do not end up on an episode of gym bloopers. 

4. Single-Arm Barbell Row

• Description: Performed one arm at a time, similar to a single-arm dumbbell row.
• Focus: Allows for a greater range of motion and unilateral strength development.
• How to Perform: Place one end of the barbell in a corner or landmine attachment, bend over with one hand on the barbell, and row it to your hip.

5. Meadows Row

• Description: Named after bodybuilder John Meadows, this is a single-arm row using a landmine attachment. (John was a super, super nice guy, by the way. I met him briefly at a clinic in Dallas.)
• Focus: Targets the upper back and lats with a unique angle.
• How to Perform: Place one end of the barbell in a landmine attachment, stand to the side, and row the barbell with a pronated grip.

6. Inverted Row

• Description: Uses body weight and is performed under a fixed barbell or Smith machine.
• Focus: Engages the upper back and core muscles.
• How to Perform: Lie under a barbell set in a rack in a nearly horizontal position, grab the bar with an overhand grip, and pull your chest to the bar while keeping your body straight. This is a great way to involve core more, also. 

7. Chest-Supported Row

• Description: Uses a bench or a chest-supported row machine.
• Focus: Removes the lower back from the movement, focusing entirely on the upper back.
• How to Perform: Lie face down on an incline bench and row the weights to your chest.

8. Seal Row

• Description: A variation of the chest-supported row where you lie flat on a bench.
• Focus: Eliminates lower back involvement, focusing on the upper back and lats.
• How to Perform: Lie face down on a bench with weights below, and row the barbell to your chest.

Other Row Variations

In addition to barbell rows, there are several non-barbell rowing exercises that can effectively target and develop your back muscles. These are great to do always, but especially as you are learning how to do barbell rows. Dumbbell rows are a popular alternative, allowing for unilateral training to correct muscle imbalances.

Single-arm dumbbell rows involve bending over a bench and rowing a dumbbell to your hip, engaging the lats and upper back. Bent-over dumbbell rows can be performed similarly to barbell rows but with a dumbbell in each hand, providing a greater range of motion and muscle engagement.

Seated cable rows are another excellent exercise for the back, utilizing a cable machine to maintain constant tension throughout the movement. This exercise focuses on the middle back and helps improve posture. A seated cable row can be done with one arm at a time for another fun variation. T-bar rows, which use a T-bar row machine or a barbell with a landmine attachment, emphasize the middle back and provide a more stable base, allowing you to lift heavier weights safely.

Machine rows, such as the Hammer Strength iso-lateral row or the seated row machine, offer guided motion and adjustable resistance, making them suitable for all fitness levels.

For a unique variation, the renegade row combines a plank position with a rowing motion, challenging both the back muscles and the core. An upright row isn’t exactly like a horizontal row, but is great for upper back development. Lastly, the face pull, performed with a rope attachment on a cable machine, targets the rear deltoids and upper back, helping to improve shoulder stability and posture. Incorporating a variety of these rowing exercises into your routine can ensure balanced development and reduce the risk of injury by strengthening different areas of the back.

​Of course, you’ll want to round up your training program with upper body work in the opposite direction, of course. Meaning, bench press, pushups, and overhead presses, rear delt work, triceps and biceps work. 

Add Barbell Rows to Your Training Now! 

So there you have it! These are powerful movements that allow you to move a lot of weight and work the entirely of your back muscles. Barbell rows are a fantastic, compound movement, a fundamental exercise, and one of the best back exercises ever. They allow you to train with a heavy load and are possibly the best way to add mass to your back. Train barbell rows for the most complete whole back workout! And as always, if you have questions, let me know! 

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Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

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The best hamstring strength exercises will build you into a stronger and faster athlete, reduce your risk of injury and knee pain, and make your everyday life all around easier. 

Building strong hamstrings helps with jogging, running, walking upstairs, and decelerating. Hamstrings also play an important role in protecting your knees and lower back from overuse and injury. They are one of the most important muscle groups in the body. 

Continue reading for the the best muscle and strength building hamstrings exercises, including some that are accessible to everybody, and two that are so highly advanced most people can’t do them.

The Hamstring Muscle Group

The hamstring muscles are a group of 3 muscles in the back of the upper leg: the biceps femoris, semitendinosis, and semimembranosus. They are the leg muscles in the back of your legs. Since they cross the hip joint and knee joint, they function to extend the hip and flex the knee.

This means you use your hamstrings in almost every movement you make with your legs, and this is why it is crucial to add hamstring exercises to your strength training.

Why are Hamstrings Important 

Strong hamstrings are important for everyone, and they are vitally important to power athletes. Strong hamstrings especially help athletes decelerate, stop and pivot safely and quickly. 

For everybody, not just athletes, hamstrings that are strong and flexible in the right amounts take pressure off the lower back. 

By using your hamstrings and legs as they are intended to function, instead of relying on your back, you spare the back from overload and injury. 

How to Add These Hamstrings Exercises in Your Workouts

Generally speaking, you’ll want to warm up well, do your main lifts or compound lifts, and then add hamstrings accessory work, in that order. 

This means your first working exercises will be things like squats, deadlifts, and potentially even lunges or step ups. After this, add 2-3 of these exercises to your sessions. You can do 5-12 reps of most of these. That is a big range, but I’ll give more specific guidance with each exercise, and explain how to choose. 

Deadlifts

Deadlifts are a large compound movement which is fairly full body. All deadlift variations involve the hamstrings: the conventional deadlift, stiff leg deadlift, Romanian deadlift, sumo deadlift, etc. 

Conventional and sumo deadlifts also largely use the quads, so they are more of a general lower body exercise; you wouldn’t necessarily call them a hamstring specific movement. However, the Romanian deadlift, B stance RDL’s and stiff leg deadlifts do primarily work the hamstrings.

The Romanian Deadlift

The Romanian Deadlift is the big daddy of hamstring strength! The Romanian deadlift, also called the RDL, is basically a weighted hip hinge, as the main movement is hip extension. It can be done with barbells, dumbbells, a kettlebell, and even a trap bar. The RDL is one of the best hamstring exercises. It can be used for the goal of building strength, or increasing range of motion in tight hamstrings. 

(I get really excited about these because I think these are my favorite hamstring strength exercise.)

Once you get the hinge movement down and really recruit the hamstrings, you can do a good bit of weight here. As always, start with a light to moderate amount. If you get your goal number of reps done well, with good form, increase the weight for the next set. Rest, assess that set, and adjust the weights accordingly for the next set.

RDLs can help hamstring strength, core strength, and even hamstring flexibility.

I like to do heavy RDLs, ranging from 5-8 reps. I recommend leaving 1-2 reps in reserve, as this isn’t an exercise you’ll max out on (even though you can go heavy here).

How to do the RDL: 

• stand tall with barbell in front of you, feet shoulder-width apart
• hold the barbell close to your body for the duration of the exercise
• squeeze your back to keep it straight and neutral
• push your hips behind you with knees soft
• let your hamstrings stretch as you lower the weights, keeping them close to your legs
• at the bottom of the movement, drive your big toes into the ground and push your hips forward (squeeze glutes) until you have returned to your starting position

How to do the RDL with dumbbells: 

• stand tall with dumbbells in front of you
• hold the dumbbells close to your body for the duration of the exercise
• keep your back straight and neutral
• push your hips behind you with a slight bend in your knees
• at the bottom of the movement, drive your big toes into the ground and push your hips forward (squeeze glutes) until you are standing tall again

Stiff leg deadlifts are very similar to RDL’s, except your knees are kept straight for stiff leg deadlifts. These are a little bit less common, and I generally use RDL’s personally and with my clients.

B Stance RDL

The B stance RDL is similar to the RDL except your legs are offset to put more of the weight on one leg. These are very similar to single-leg Romanian deadlifts.Set up similarly to your RDL, and then extend one foot behind you. You’ll pivot off your toes on that foot.

Here’s an in-depth tutorial on how to do the B-stance RDL.

Everything else will stay set up the same: your hips will stay square to the ground (no opening up your hip), and you’ll still hinge your hips back into the movement. The leg behind you is primarily for balance; for example, if you are standing on your right leg with your left leg behind you, your right hamstrings are doing most of the work. 

The B stance RDL is a great way to work muscle imbalances, as it works your legs mostly individually. 

This one is fun, but is truly a thinker. If you find you have to back off on the weight or video and watch for proper form, that’s totally ok! RDLs in general take some mental work to understand. It is a learning process to understand how to deliberately move some parts of your body while you are holding still others. Don’t be too hard on yourself as you learn this move. 

Good Mornings 

Good mornings are also hip hinges, and the movement looks very similar to the deadlift. The difference is where you hold the weight. Like the RDL, you can do good mornings with a few different implements. You can use barbell, or hold a dumbbell or kettlebell to your chest. However, the good morning is far easier to do with a barbell. 

Because you’re holding the weight higher on your body, you’ll use a lot of core and back strength as you stabilize the bar above your shoulder blades and commence the movement. 

Begin with your feet hip-width apart here, because that’s where you’ll probably feel most stable. There isn’t a hard right or wrong way to do this though, so if you prefer a wider distance between your feet, that’s ok.

For reference, you’ll probably use a lighter weight here than on the RDL. I suggest trying a weight where you can do about 8 reps, 

To do the good morning with a barbell: 

• grip the bar evenly, and then set up as if you are doing a low bar squat (bar on shoulders, not on your neck)
• pull the bar into your upper back and shoulders and slightly shrug into it
• keep your torso tight and neutral, not bending or flexing the spine
• keeping your whole feet flat on the ground, hinge at the hips and send your hips behind you
• keep your torso tight and aim to feel a stretch in your hamstrings
• squeeze your glutes to push your hips back under you
• return to the standing position and repeat for as many reps as is your goal

To do this with a dumbbell or kettlebell, hug the weight to your chest. All other movements will be the same as with the barbell. 

The Bulgarian Split Squat

The Bulgarian Split Squat! Also called BSS or rear leg elevated split squat, these are widely beloved; practically everyone’s favorite.* To put it bluntly, these are tough. These also bring in quadriceps more so than the RDL or good morning. They are similar to lunges in that you can change your position to focus more on the anterior (quads) or posterior (hamstrings and glutes). 

*Just kidding, these are infamously not anyone’s favorite.

I like doing Bulgarian split squats in slightly higher reps. “Like” is a strong word, but these are so challenging that you can’t help but feel victorious after doing them. 

How to do Bulgarian Split Squats:

• Set up facing away from a sturdy box, chair or bench. 
• Put one leg behind you, on the box
• From here, bend both knees to accomplish the split squat
• Stop before your knee hits the ground
• Focus on the leg in front to do the work; make sure your whole foot is on the ground
• Squeeze your glutes, and drive your big toe in the ground as you come up
• Repeat for as many reps as you are performing
• Switch legs

If you really want to get these right, here’s a deep dive into how to do the Bulgarian Split Squat.

Tips for the BSS:

• You can put your toes on the bench, like I do in the video, or put your foot flat on the bench, with the top of your foot resting on the bench.
• Situate your feet so that there is lateral stability between them. By this I mean, if you were to look down, your feet are as if you are on railroad tracks and not a tightrope. You might have to hop your front foot out to the side to accomplish this. You’ll feel more stable this way. 
• You’ll probably find one side is more stable than the other. That is ok!

Swiss Ball, Roller, or Stability Ball Hamstring Curl

You can do this style of hamstring curl with anything that allows your feet to move. Unlike many of the other exercises on the list, these are bodyweight exercises.

You’ll start by lying flat on the ground facing up. Place both your right heel and left heel on your roller or stability ball. From here, raise your hips up so your lower torso is off the ground. Then bend knees to pull your heels under your glutes, aiming for a 90-degree angle at the knee.

This is a fantastic exercise for your posterior chain, and easy to do at home. You can even do these with a towel under your heels if you do not have anything with rollers.

You can do these at home! Don’t suffer through a cold gym! Here’s how to heat your garage gym this winter.

This is a great exercise to add into your leg workouts! 

Hamstring Curl Machines

Leg curl machines come in a variety of angles and styles: the lying leg curl machine, standing hamstrings curl machine, and seated leg curl (and a how-to use this Hammer Strength seated leg curl). I LOVE these because they are a fantastic way to get focused attention on the hamstrings. These are usually single joint movements. 

Whether these are prone leg curls (lying face down), seated, or standing, they all involve bending your knee against resistance. Pro tip for setting up a hamstring curl machine: fit your knee joint to about the level of the machine’s joint. If you sit down in a hamstring curl machine and your knee is 5 inches away from where the machine bends, it’ll feel really awkward. This will make more sense once you see a machine in person, but it’s a rule that can help you fit any machine to you. 

These are more focused on the hamstrings muscle group and less taxing on the whole body. For that reason, I like to do these high rep, 8-12 reps. Instead of focusing on how heavy you can go, focus on getting the best squeeze in your hamstrings as possible. 

The name biceps femoris, or biceps of the femur, literally means leg biceps. The femur is the bone in your upper leg. So, as you do these exercises, think of flexing your leg biceps like you would flex your arm for biceps curls. This will help you use these machines best. 

Two of the Toughest Hamstrings Exercises

The Nordic hamstrings curl and the next exercise, the glute ham raise, are two of the most challenging exercises in the gym. They both use your whole body as a lever for the knee to flex against. Knee flexion is these positions is very very tough! On the spectrum from strength to conditioning/cardio, these are definitely hamstring strength exercises.

Nordic Hamstring Curls

The Nordic hamstring curl is done by hooking the heels under something stable and immovable. Your knees will be on a mat or pad. From here, the goal is to keep the body in a straight line from knees to shoulders. A very strong athlete who can complete the Nordic curl will hold this positioning, and lower the body toward the ground in a controlled fashion, and then curl the hamstrings and flex the knee to return the body to the upright position. 

If this is tough, which it likely will be at the beginning, there are many ways to adjust this to be challenging but do-able. One option is to just work the downward motion under control. This is still tough, and I’d like you to be very warmed up before this. 

Another way to modify this movement is to bend at the hips so the level (the body) is not so long, and it’s less force for the hamstrings to work against. 

Finally, you can add a band around the chest pulling upward to offset some of the weight. Similarly, you can use a pole or broomstick as a cane, to press some weight into the ground and assisted on the way up. 

Nordic curls are very challenging! These are one of my favorite hamstring exercises. It’s a good idea to work overall strength and leg strength as you ease into these. 

Since these are so tough, you’ll use these as a traditional hamstring strength exercise and likely do lower reps of 3-5, rather than 10+.

Glute Ham Raise

The glute ham raise is also very difficult because it uses the lifter’s whole body weight as the lever. You begin in the glute ham raise machine by setting up similarly to how you would for the back extension: prone, facing the floor, back of your thighs facing upward, and with feet hooked under the machine’s pads. 

From here, you attempt to keep your whole body straight by keeping your torso tight and glutes tight. Flex hard at the knees until you are in an upright position. 

This can be modified to be more achievable by bending at the hip to shorten the lever, or using a broomstick/pvc pipe as an aid. 

Like the Nordic curls, you’ll probably do low reps here.

What Else Works the Hamstrings?

Most compound lower body movements work the hamstrings. Walking, jogging, running, doing kettlebell swings, squats, lunges, lateral lunges, step ups, hip thrusts all work the hamstrings.

Here are some other great exercises for strengthening your posterior: best machines for the lower back.

Unless you are trying very hard to isolate your quads, you’ll use your hamstrings anytime you do leg exercises or a lower-body workout. Weak hamstrings are more susceptible to injury, so be sure to add a good amount of lower body work to your strength training program.

In addition to the hamstrings specific work, you’ll definitely want to work quads and glutes. Here’s a complete lower body workout, which you can do at home.

How to do Hamstrings Workouts

Like I mentioned in the intro, to incorporate hamstrings into your leg day, I suggest getting a through warm up. For the best results, do 1 or 2 compound movements such as the deadlift or squat early in your session when you are freshest. After that, add in isolation exercises like leg curl machines, and assistance exercises like the ones listed above. 

If you need specific and custom programming, I would love to talk about working together. Message me here!

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• 
  SummerStrong 18 at Sorinex Headquarters
• 
  Cheap, Fun Things to Do in Austin, Texas (2025)
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  Cable Squats: Muscles Worked and How to do Them
• 
  New Semi Private Personal Training in Austin, Texas!
• 
  The Best Workouts for Health: Contributor for Epoch Times
• 
  Dumbbell Back Workout: The 5 Best Exercises

When you learn how to make exercise fun, you will stick to it and see results! I have been a certified personal trainer for 18 years, and I love hearing from my clients what they enjoy doing and what they absolutely dread. It is fascinating to me that some people love lifting and hate running, while others are the polar opposite. Even more interesting is when the runner discovers lifting, or the lifters discovers she likes running. 

It makes sense that people gravitate toward new activities and maybe back to old ones, over the course of years. Interests naturally change as you grow, and this process can help you find what you really enjoy. 

Why Should You Make Exercise Fun?

Why is it so important to enjoy your training? Simply, because you want to keep it up forever! It is important in every way: physically, mentally, emotionally. We know exercise helps in many ways beyond physical. It improves self confidence and brain cognition. There’s a reason many of the most successful people in the world list physical activity as a habit that keeps them productive! 

Identify What You Want and Why

This is the number one tip I can give people. If you identify what your goal is and why you want that, you will have endless drive. This might not come to you on a whim, and identifying this isn’t a passive process. Sit down and think about what your ideal outcome is. Look around and see who motivates you. Is it a certain physique that motivates you? A celebrity? The lady you see jogging around your block rain or shine? 

Be honest with yourself about what you want, and why it matters to you. This is your goal, not your mama’s, not your spouse’s; yours only! Write this down and revisit it often, and it will make the process and outcome even more enjoyable!

Find What Motivates You

Pounds and inches can be useful for tracking change, but this goes far beyond that. Have you ever gotten a PR (personal record)? This is when you set a new personal best, such as the heaviest you ever deadlifted or the most pushups you’ve ever done. It is an amazing feeling to see the improvement you’ve earned!

You can also find motivation in realizing that you have a streak of going to the gym 3 times a week for 2 solid months. Or, you might realize you enjoy all your cute clothes again because you feel good in your own skin! And those stairs you do every day at work? They don’t wind you at all anymore. That’s the stuff that keeps you enjoying your training! 

Sometimes it’s fun a refreshing to just work on the things you like. I’m NOT saying skip legs…but if an affinity for a particular exercises drives you, then let it. Here are my favorite exercises; the ones that will get me into the gym.

Try New Things Your Gym Offers

Have you been doing the same old workout for a while now? Change it up. Many gyms have classes or programs you can get involved with. Spin, Pilates, yoga, conditioning classes, and swimming are great ways to diversity your training and find new activities to enjoy. 

Try New Ways to Lift

Even if your gym doesn’t offer classes, there are always new things to try in the gym. You can learn specific lifts, such the power lifts, or Olympic lifts. This is guaranteed to make you learn and progress.

If you’re in Austin, check out the Austin Fit Fest coming up August 19, 2023, for some inspiration and new activities. Armored combat, anyone?

Or, you can change specific goals about the lifts you currently do, such as aiming for strength (heavier weights and longer rest) or conditioning (higher reps and less rest between sets). 

These things sound like little adjustments on paper, but they will absolutely change the pace and style of your training, and you might find you love it!

Find an Expert

My clients will often ask me for tips to try something new, whether it’s a small adjustment on a specific exercise, or an overhaul to their whole program. They are sometimes surprised when I pop out a suggestion for a new move that targets the exact area they want, or a new schedule that really suits their lifestyle. But, as many hours as others spend on their job at their desk, I am in the gym learning from my clients. I usually have a hunch about a new training style someone will enjoy, because I’ve learned from so many people along the way.

This is why I always seek experts when I’m learning something in a new field, whether I’m learning a new skill or looking to invest money smarter. Having an outside eye from someone who has had many clients like you will save you time and trouble, and introduce you to new opportunities. 

If you’re ready to jump into an expertly written program, here are the three programs I currently have available. One is written for those who go to the gym and love the barbells and equipment, one is for those who exclusively work from home with just a few pieces of equipment, and one is for the brand new beginner who will use a gym.

Workout with a Friend

At a very busy time of my life, a friend and I realized we weren’t seeing each other much, and the “free” time we had was our gym time. I got a new gym membership that day. We met twice a week and had double the fun, catching up the whole time. Make no mistake, this wasn’t about accountability or reaching goals, this was solely about spending time together. 

I have friends that I could do anything with and have fun. If you have one of those too, give ‘em a call and meet them for a lift. It’ll be time well spent.

The Low Hanging Fruit

I’m not ashamed to say a new outfit will make me enjoy my gym time a little more. Killer playlist? Yes please! These things aren’t deep motivational habit building strategies, but they can get you through a slump. Get yourself a new pair of shoes, fitness gadget, or update your playlist. 

Sometimes it’s the small things, yall. Whether it’s deep thinking about what you’re working toward, or those new pants with the pockets, grab that motivation and get yourself to the gym. Whatever you have to do to make exercise fun!

How Do You Make Exercise Fun?

I’d love to hear your ideas for how you make exercise fun! If you’ve been around the gym for a while, you’ve probably had some highs and lows. Let me know how you pulled out of it to make exercise fun again for you!

Need Help With Your Program?

Sometimes, just having a plan written for you can make you stick to it. Then you see results. Then it is fun. 🙂 If that’s the case for you, message me here and we’ll set up a free consult to see if we’d be a good match to work on your program.

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The Hammer Strength plate loaded iso-lateral row is a mouthful, and it’s also a fantastic machine to use for building back strength and mass. Here’s how to do the Hammer Strength iso-row so you can continue to build your back strength in your training program.

Hammer Strength makes plate loaded exercise equipment, as opposed to a pin-stack style of machine. I specify in my training videos which brand a piece of equipment is, because they all feel a little different. 

This is me ⬆️ and, specifically for my local clients and me, Big Tex Gym has an abundant variety of machines. They all work slightly differently, and I like my clients to know the difference for themselves.

Hammer Strength in particular feels good. The plates move easily with no cable to run along. The motion feels natural, like it’s just you and gravity working together. I don’t work for or rep Hammer Strength; I’ve just generally always liked the feel of their machines.

Types of Pulling Movements

If you want to break it down very simply, you can think of pulling movements as horizontal or vertical. 

Horizontal movements are rows, any kind of rows: bodyweight rows from a bar or TRX/blast strap, dumbbell rows, barbell rows, T-bar rows, seal rows, machine rows. 

Vertical rows are lat pulldowns, pull-ups, band rows from a very high anchor point, etc. 

Wondering how to choose a good, comprehensive training program? Check this out.

That is a black and white way to look at rows, because the human body does movements at every angle between strictly horizontal and vertical. You can see the Hammer Strengrh iso-lateral chest/back is a pulling motion from an angle between horizontal and vertical.

However, I do like the idea of thinking about pulls as a horizontal or vertical pull because it’s simple and useful. The takeaway is, do both horizontal and vertical. Do a pulling movement at an angle between. Do them all. 

Today let’s discuss how to use this machine for your horizontal row.

Why Rows are Important

Having a strong and built back is important for a balanced physique, and for optimal strength and performance. You won’t get very far without imbalances and pain if all you do is bench pressing and no pulling. 

And besides, having a built and strong back is impressive! It looks great in suits, shirts, backless dresses and swim suits.

Read also: Best Gifts for Powerlifters. Ultimate Guide for 2024

What Muscles Does the Row Work? 

The prime movers of a row, meaning the main muscles that perform the movement, are the rhomboids, traps and lats. 

Assisting the lift will also be your forearms for grip, biceps, rear delts and erector spinae.

What is Different About the Row Variations?

There are obviously differences and pros and cons of doing dumbbell, barbell or machine work. A non-chest supported row will require your back and lower body to provide all the stability for you. Of course, this takes more effort from your body to execute the movement. There’s no downside to working a full body movement. 

However, sometimes you want to focus more on your prime movers and not need as much involvement from your erector spinae, your low back.

In this case, adding a machine instead of gravity shifts the focus to your main movers. Further, adding a chest support provides more stability. 

How to do the Hammer Strength Iso-Row

Load the machine with a light weight each side just to get a feel for the movement. For the average gym-goer, I’d suggest starting with a 25 on each side. 

Adjust the seat so that at the end of the row, your hand is mid chest level, not up in your armpit or by your belly button. There is not an absolute right or wrong here, but you just don’t want to end up doing a seated biceps curl. 

Sit tall, with the bench touching your lower abdominal area, and your upper body slightly peeling away. 

Now, it is your choice if you’d like to do one arm at a time or both. I suggest doing both one arm, and two. 

How to do B-Stance RDL’s.

One Arm at a Time

• sit tall and choose whichever hand position you like
• get a solid grip
• pull your shoulder back and immediately follow by pulling your elbow to your side
• extend your elbow first to return to your start position
• allow your shoulder to stretch before you begin the row again

Imagine your spine is like an equator: you can slightly rotate around it, but don’t dump your shoulders forward. 

Two Arms at a Time

• sit tall and choose whichever hand position you like
• get a solid grip
• pull your shoulders back and immediately follow by pulling your elbows to your side
• extend your elbows first to return to your start position
• allow your shoulders to stretch before you begin the row again

With both of these, you want to have scapular movement. This means you do NOT “pin” your shoulder blades back. You want them to move. Think stretch, squeeze, and finish with a wide, open chest. 

Related: here’s another great Hammer Strength exercise.

Try the Hammer Strength Iso-Row Today!

And let me know how it goes. Happy training! 🙂

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

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• 
  SummerStrong 18 at Sorinex Headquarters
• 
  Cheap, Fun Things to Do in Austin, Texas (2025)
• 
  Cable Squats: Muscles Worked and How to do Them
• 
  New Semi Private Personal Training in Austin, Texas!
• 
  The Best Workouts for Health: Contributor for Epoch Times
• 
  Dumbbell Back Workout: The 5 Best Exercises

Check Out Some Other How-To’s

Plank Exercises for Beginners

5 Tips to Plan for a Fit Fall Season

How to do RDLs with dumbbells (Romanian deadlifts)

How to Do Barbell Rows and Row Variations

1 Month Body Transformation: Maximizing Your Results

The Best Hamstring Strength Exercises for Posterior Work

The Dynavec Gluteator Glute Machine is really fantastic addition to the current glute training options. It’s not often that something new comes along in fitness. I suppose the Gluteator isn’t exactly a new glute training movement, but it is a multi-planar movement. Disclaimer, I have no connection with Dynavec or the Gluteator; I just think it’s a fun machine that can be a useful part of a training program.

Anatomy of the Glutes

There are 3 gluteal muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Together, these function to do 3 main movements:

• Abduction of the hip 
• Hip flexion
• External rotation of the femur

You might have seen the seated abduction machines, which work hip abduction. Then, consider the reverse hyperextension or back extension machines, which can be used to create hip flexion. These are all great machines and movements! They typically work in just one plane of movement.

What’s Different about the Dynavec Gluteator Glute Machine

The Dynavec Gluteator glute machine combines both hip abduction and hip flexion, two planes of movements. This is such a unique take on a glute machine and the result is a nice complete feeling rep.

How to use the Gluteator Machine

The Gluteator is pretty simple to operate. Sit down with your hips pushed back into the seat. You can use the seat belt to hold yourself in place. Once you are settled, use the handle under your right leg to move the machine into the starting position, which is legs closer together.

Press your knees into the machine’s pads to push the machine out and back, away from the midline of your body. Control the machine to your starting position. Continue on to do as many more reps as you’d like to complete your set. 

Of all my favorite Austin gyms, only one has The Gluteator.

The Gluteator is plate loaded, so I suggest putting matching plates on each side. Start very light to get the feel for it. Try 10s on each side. Not much, but focus on your mind-muscle connection instead of just throwing the machine around.

What Does the Gluteator Do For You?

Glute work gives you many benefits, including looks, function and health. I think the popularity of glute training has been a blessing to many people who are learning to develop their glutes better. 

Of course, bodybuilders and physique competitors are interested in developing their glutes to their fullest potential, but anybody can work their glutes and hips to look the way they desire. 

Strong and capable glutes are important for athletic performance too. This isn’t a particularly athletic move per se, but it can be used in complement with a training program. 

Finally, improved glute and back function can help lifters perform well by allowing the glutes to do the work they are designed to do, and not causing the back to compensate. When glutes function as they should, the back is more likely to be healthy and pain free. 

Try this posterior/glute exercise to: how to do the B stance RDL

How to Incorporate the Gluteator

Add the Gluteator glute machine in as an accessory lift after your main lifts on leg or lower body sessions. I suggest doing a warm up, your main lift like a squat or deadlift, other compound movements like lunges or split squats, and then the Gluteator. 

Start with a very light weight, as mentioned above, to get a feel for the machine and the movement. From there, add weight until a set of 10-15 is honest work. Rest about a minute. You can add more weight or keep it at the weight that is work. 

This isn’t a machine you’ll max on, so I’d suggest keeping the reps at 8+. Do try to go heavier, though. It’s not a risky machine, so if you go too heavy and can’t get 8+ reps, you can just adjust the weight back down. 

Ready for another tutorial? Try the Hammer Strength Iso-Row.

If you have questions, please email me! kathryn@kathrynalexander.com. And get your workout in! Happy training! 🙂

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• 
  SummerStrong 18 at Sorinex Headquarters
• 
  Cheap, Fun Things to Do in Austin, Texas (2025)
• 
  Cable Squats: Muscles Worked and How to do Them
• 
  New Semi Private Personal Training in Austin, Texas!
• 
  The Best Workouts for Health: Contributor for Epoch Times
• 
  Dumbbell Back Workout: The 5 Best Exercises

Have you ever wondered how to do B-stance RDLs, or what kind of exercise it is and if you should be doing it? The B-stance RDL, a staggered stance Romanian deadlift, is a fantastic lift that allows you to build strength symmetrically without the added challenge of also working balance.

Benefits of the B-Stance RDL

The main benefit of the B-stance RDL is that it allows focused work on symmetrical strength. You can work one leg at a time and know that one isn’t taking over the work of the other. You will be building strength in both legs.

The B-stance RDL also removes balance as a factor since the staggered stance allows the mostly non-working leg to provide support. This allows you to focus on strength and not let balance issues hold you back.

What does the B-Stance RDL Work?

The B-stance RDL works hamstrings, glutes and back. It also reinforces the hinge position. It primarily works the leg you position in front, and allows the leg positioned slightly behind you to provide stability. Because of this stability, you can focus on strength and range of motion in your front leg, instead of focusing on balance.

When I and my clients do these, the goal is to work hams and glutes in the hinge position; we aren’t using this as a balance exercise. 

Therefore, this is NOT a regression.

How to Do B-Stance RDLs

Here’s how you do a B stance RDL:

•Set up with a kettlebell or dumbbell in your regular stance. 

•Position your right foot back at about the level of your left heel.

•Keep your torso at a hard neutral (no rounding or arching) and send your hips behind you. 

•Keep your hips level as you squeeze your glutes to stand back upright. 

How to Incorporate B-Stance RDLs in Your Program

Add these as an accessory after your main lifts. You’ll use lighter weight than your regular deadlifts or even Romanian deadlifts, but you can really challenge yourself here.

Start with sets of 8 reps and progress up in weight until you have a few sets that are a challenge. For example, if you start holding the 20 pound dumbbells and you do 8 reps well, then hold 25s on the next set. If that is still easy, hold the 30s. If that is work, then keep it at 30 pounds until you have 2 or 3 working sets.

Train B-Stance RDLs in Your Program

The Home Team, my home training program, is doing B-stance RDLs this month. Want to join them? Jump in here, and follow this expertly written program from home.

You can check out all my programs here too, including The Garage Squad, which is a team training program that utilizes barbells and big lifts.

Deadlifts, RDL’s and all their variations are some of my favorite exercises. I highly recommend you try them! And please holler if you have questions!

Check out More How-To Videos Below

Cable Squats: Muscles Worked and How to do Them

Plank Exercises for Beginners

5 Tips to Plan for a Fit Fall Season

How to do RDLs with dumbbells (Romanian deadlifts)

How to Do Barbell Rows and Row Variations

1 Month Body Transformation: Maximizing Your Results

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Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

---

• 
  SummerStrong 18 at Sorinex Headquarters
• 
  Cheap, Fun Things to Do in Austin, Texas (2025)
• 
  Cable Squats: Muscles Worked and How to do Them
• 
  New Semi Private Personal Training in Austin, Texas!
• 
  The Best Workouts for Health: Contributor for Epoch Times
• 
  Dumbbell Back Workout: The 5 Best Exercises

The challenge of how to stay fit with a desk job is often overlooked. If you sit for much of your job, you know how easy it is to fall into a sedentary lifestyle. Reading reports, composing emails and attending Zoom meetings make it convenient to sit at your desk and be productive. Even transferring from an office to work-from-home makes it easier to sit all day. 

Adding in a quick exercise and mobility session can make a world of difference in how you feel and how your body functions. Try this free program 3 days a week (less than 20 minutes, no equipment necessary) if you need a simple, workable plan to follow. What do you have to lose? 20 minutes. But what you have to gain! 

Negatives of Sitting All Day

Sitting down and working all day is not manual labor, but it’s actually pretty tough on the body. Our bodies do well moving a certain amount in the day, and that’s hard to do if your job is to focus and be electronically available for hours at a time.

If you sit too much without regular movement or exercise, you’ll notice tightness, fatigue, lethargy. Like a water well that needs a water primer, regular movement sets up our body for better movement, better health, and fewer issues in the future.

The Benefits of an Exercise Program

Despite this schedule, you must be deliberate about making time to take care of your health. It will pay you back in spades. How? You might already know some benefits of exercise, but they include:

• Increased energy levels (that don’t come from calories or caffeine)
• Decreased back pain
• Increased mood
• Greater quality sleep

Back to the part where I said you have to be deliberate – extra time doesn’t fall into your lap. Motivation doesn’t rain down like pollen in Austin, ya know. You’ve got to make a way for physical activity to fit in your life. This involves knocking down your specific barriers to exercise. 

If this is striking a chord with you, I’m going to guess your barriers might be lack of free time and lack of a plan. 

Challenge Your Limiting Factors – Have a Plan

Many of my clients have a desk job. They are busy, productive, and after thinking, producing and strategizing all day, the last thing they want to do is think up an exercise program before they exercise. The lack of a program to follow was a limiting factor. 

If that is a limiting factor for you, and you are looking to start something without a huge time commitment, try the following program. Do it 3-6 days a week. It will take less than 20 minutes. It won’t prep you for high level athletics but it will go a long way in helping prevent and ease the pain of a sedentary lifestyle, and promote good health. 

Check out this unique glute machine

Feel Better From 20 Minutes a Day

Chances are, you know some benefits of exercise, and you even know some exercises. The challenge is more likely that after focusing and working on all, you just don’t want to think anymore about what to do in the gym. If that sounds familiar, and you’d like increased energy, decreased pain, try this program.

Pick 3 days this week, and give yourself 20 minutes. You can do this!

Exercises for Sitting All Day

Do 8 reps of each exercise, then move to the next exercise. After you have done all exercises for 8 reps, repeat the circuit. (Scroll down for hyperlinks and videos). It will look like this: 

• 8 squats
• 8 Y
• 8 bear crawl (forward and backward, worth it!)
• 4 lunges each leg and 8 pullaparts
• 8 reach for the sky

Evaluate how that was, decide to do another set. Aim for 3 this first go round, and note how long it took you. Very do-able! 

If you’d like a more in depth look at some of these exercises, check out these links:

how to do bear crawls

how to do lunges and lunge variations

how to do the Y

How to Stay Active at a Desk Job

If you are looking for other ways to stay fit with a desk job in addition to the 3 sessions above, remember that you can add in small daily changes that add up. You might have heard of these before, but they do make a difference in keeping your body active, moving, and feeling good.

• stand up and stretch at the top of every hour
• stay hydrated; walk to the restroom often
• walk to a co-workers office to discuss what could have been an email
• take walking meetings, either with co-workers of while on muted zoom
• Decreased back pain
• walk up stairs when you have the time

Do It! And Update Me!

Let me know how this goes! I’d love to hear how you’ve made staying fit and active at your desk job a reality. Email me with any feedback or questions! kathryn@kathrynalexander.com.

Related: Have a plan, as we discussed above, but modify don’t miss, if you are pinched for time.

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