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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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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8 reps with 2-3 second pause. Rest 90 seconds.
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.
The Pause RDL is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting advanced techniques. Focus on proper technique and consider starting with easier variations.
For the Pause RDL, the recommended approach depends on your goals. 3 sets of 8 reps with 2-3 second pause. Rest 90 seconds. For strength, use 4-6 reps. For muscle growth, perform 6-10 reps. For endurance, complete 10-12 reps.
The Pause RDL typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.