Feel The Burn: 4 Types Of RDL To Try On Your Next Glute Day
Ready to feel the burn? 🔥
Romanian Deadlifts, also known as RDLs, are the exercises that hit your hamstrings and glutes just right. With a soft bend in your knees and a solid hip hinge, the RDL helps you build strength, improve posture, and seriously level up your lower body game. Trust us- once you feel the burn, there’s no going back.
This lift might look simple but perfecting an RDL takes work and like most gym exercises, different variations work for different people. We’ve broken down every type so you can find the one that works best for you (and your glutes).
Dumbbell
How to do it:
Stand with your feet hip-width apart, holding a dumbbell in each hand. Keep a slight bend in your knees and engage your core. Keep your back straight and chest up as you hinge at the hips, pushing your glutes back and lowering the dumbbells close to your legs until you feel a hamstring stretch.
Why is it good?
Dumbbell RDLs are the perfect RDL variation for beginners. The free-flowing range of motion allows you to learn the hip hinge movement in a comfortable way. If you’re having trouble with form, try doing them on a bench or against a wall, working one or both legs.
Barbell
How to do it:
Barbell RDLs work much like dumbbell RDLs but there are some differences. With both hands on the bar, you can keep yourself evenly balanced, as well as being able to lift heavier by loading more plates on.
Why is it good?
While dumbbells allow for more freedom of movement and flexibility, the barbell has a stricter movement, meaning your body stays more stable throughout the lift. We recommend this for people who want to advance their RDL experience. 
Good Mornings
How to do it:
Place a barbell/the bar of the smith machine across your shoulders and behind your neck, like you would for a squat. Keeping your back straight and knees slightly bent, slowly bend forward at the hips, pushing your hips back. Once you feel a stretch in your hamstrings and glutes, come back up to standing.
Why is it good?
If you struggle to feel the stretch from other variations, Good Mornings are the perfect alternative. Doing this exercise, particularly on the smith machine, provides more stability and a stronger grip, whilst engaging your core and back muscles.
Cable
How to do it:
Attach a straight bar to a low pulley on the cable machine and take a few steps back so there is tension in the cable. Grab the handle with an overhand grip, keep your feet hip-width apart, with your back straight and slowly hinge at the hips, pushing your glutes back as you lower the handle down your legs. Once you feel the stretch, drive through your heels and return to standing.
Why is it good?
Cable RDLs provide constant tension throughout the movement which helps activate your hamstrings and glutes. The cable guides your form, making it easier to stay controlled and focused on the right muscles, perfect if you're still learning the hip hinge.Â
B-stance is your best friend 🤝
If you’re still struggling to get the form right, b-stance might just do the trick. By slightly staggering your stance with one foot flat and the other helping with balance, you reduce the support from your back leg. This forces your working leg to engage more and activate the muscles more effectively. It’s also a great way to correct muscle imbalances and improve mind-muscle connection.
Now that you’re leg day ready, take a look at the shorts that will take you through every rep, set and PB. Find your new favourite pair here:
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.Â
3. Invest in Essential GearÂ
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
 5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.Â
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!Â
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!Â
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:Â
- Seamless Sports bra (worn 4 ways)Â
- Seamless Zip JacketÂ
- Seamless Crop topÂ
- Seamless ShortsÂ
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!Â
So push your limits and look your best in our Empower Collection. Shop here.
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Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.Â
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Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras hereÂ
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So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.Â
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AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?Â
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.Â
Available in selected styles:Â
- Sports braÂ
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.Â
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!