How to do it
- Lie face down with the knees just off the edge of the pad and the roller above the heels.
- Hold the handles and press the hips into the pad.
- Curl the heels towards the glutes.
- Lower slowly until the legs are nearly straight.
Common mistakes
- Hips lifting off the pad.
- Swinging the weight.
- Stopping short at the bottom.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: More load or a slower lowering.
Easier: Lighter load.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Keep the hips down; lifting them shifts strain to the lower back.
Swaps
Full gym: Romanian deadlift, Dumbbell Romanian deadlift, Single-leg Romanian deadlift, Good morning, Seated leg curl