Primary
Hamstrings
Secondary
Glutes, Lower Back, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The pause RDL adds a 2-3 second hold at the bottom of each rep where your hamstrings are fully stretched, eliminating the stretch reflex and increasing time under tension in the most challenging position. This forced pause builds strength specifically where most lifters are weakest—at the bottom of the hinge—while increasing hamstring activation.
When to use it
Use for increased time under tension.
Who it's for
Intermediate lifters wanting advanced techniques.
Stay tight during the pause—do not relax at the bottom. Maintain your flat back and keep tension in your hamstrings throughout the hold. Use lighter weight than regular RDLs since the pause dramatically increases difficulty.
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Stand holding barbell at thighs.
Push hips back with slight knee bend.
Lower bar to mid-shin or stretch point.
Pause for 2-3 seconds at bottom.
Drive hips forward to stand up.
Squeeze glutes at top.
Pause eliminates stretch reflex.
Increases time under tension.
Use lighter weight than regular RDL.
Program pause RDLs when you want to build strength in the stretched position, increase time under tension for hypertrophy, or work on maintaining tightness at the bottom of hip hinges. Use them with moderate weight. They pair well with leg curls.
Not holding the pause.
Hip hinge movements like the Pause RDL depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Hamstrings guide the movement.
Rounding back during pause.
Changing your back position during the Pause RDL can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using same weight as regular RDL.
Loading more weight than you can control on the Pause RDL often creates compensations that shift work away from your Hamstrings. Reduce the load until each rep follows the intended path.
Intermediate lifters wanting advanced techniques.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8 reps with 2-3 second pause. Rest 90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Pause RDL could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Pause RDL
The Pause RDL primarily targets the Hamstrings, making it an effective exercise for hamstrings development. Secondary muscles worked during the Pause RDL include Gluteus maximus, Erector spinae, providing additional training stimulus. Stabilizer muscles engaged include Core, Lats.
Our library labels Pause RDL as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Pause RDL. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Pause RDL is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Pause RDL include: Romanian Deadlift, Lying Leg Curl, Deficit RDL. These exercises target similar muscle groups as the Pause RDL and can be used as substitutes based on your equipment availability, gym setup, or training preferences.