The single-leg Romanian deadlift (RDL) is an awesome booty-builder, says Nick Tumminello, owner of Performance University in Baltimore. "This circuit is so effective because it continuously hits the glutes in different ways by changing the point of maximal loading. The point of maximal loading (when the weight is heaviest because the lever arm is longest) when doing RDLs is when the torso is at 90 degrees from where the resistance is originating," Tumminello explains. To blast your glutes, you'll do the move three ways:
1. RDLs with a barbell (or dumbbell) to maximally load the glutes in the bottom range of the exercise.
2. RDLs using a low cable to maximally load the glutes in the middle range.
3. RDLs using a high cable to maximally load the glutes more in the top range.
How to do it: Grab a barbell (or a set of dumbbells) and stand on left leg. Keeping your spine naturally arched, hinge forward at the hips (push your hips toward the wall behind you), and allow the barbell to lower towards the floor. As you lower, bend your left knee slightly and lift your right leg behind you to counter your balance. Return back to start, keeping your back straight and lowering your right leg (right foot should remain off the floor). Repeat for 8-12 reps, and then do the same on the other leg. Next, grab a low-positioned cable and repeat. Finally, repeat the circuit with a high-positioned cable.
Click here to see a video demonstration of this exercise with figure competitor Kate Grevey Blankenship.