Legs · Bodyweight
Bodyweight RDL
How to do the bodyweight rdl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Stand tall with your feet hip-width apart and hands at your sides or across your chest. Hinge at the hips and push your butt back, lowering your torso while keeping your back flat and knees softly bent. Drive your hips forward and squeeze your glutes to return to standing.
- 1Feel a deep stretch in your hamstrings as you hinge back
- 2Keep your knees soft and your back flat throughout
- 3Squeeze your glutes hard at the top of each rep
Common mistakes
- Don't round your upper back or shoulders
- Avoid shifting your weight onto your toes; stay on your heels
- Don't hyperextend or lean back at the top
Muscles worked
The bodyweight rdl mainly works the hamstrings and glutes, with the lower back, calves, and quads assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- CalvesSupport
- QuadsSupport
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the bodyweight rdl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.