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Bottle Weighted Romanian Deadlift

Bottle Weighted Romanian Deadlift

The Bottle Weighted Romanian Deadlift is a fantastic compound exercise that targets the posterior chain muscles, primarily the glutes and hamstrings, while also engaging the core and lower back. This exercise is a modified version of the traditional Romanian Deadlift, where you use a pair of bottles filled with water or sand as weights instead of dumbbells or barbells. To perform the Bottle Weighted Romanian Deadlift, start by standing with your feet hip-width apart, holding a bottle in each hand with a neutral grip. Keep your shoulders pulled back, chest up, and maintain a slight bend in your knees throughout the movement. Engage your core and brace your abs. Next, hinge at the hips and lower your upper body forward, while maintaining a flat back. Think of pushing your hips back and reaching your butt towards the wall behind you. As you lower, let your arms hang naturally in front of your body, keeping them straight. Make sure to feel a stretch in your hamstrings, but avoid rounding your back or letting your knees bend excessively. Once you reach a comfortable stretch or your hamstrings feel engaged, reverse the movement by pushing your hips forward and standing up straight, squeezing your glutes at the top. The Bottle Weighted Romanian Deadlift is a versatile exercise that can be programmed into a full-body workout or as part of a leg day routine. Remember to start with lighter bottle weights and gradually progress as you become proficient in the movement. Always focus on maintaining proper form and performing the exercise with control.


  • Start by standing with your feet hip-width apart, holding a bottle (such as a water bottle or a dumbbell) in each hand, resting them on the front of your thighs.
  • Engage your core and maintain a slight bend in your knees throughout the exercise.
  • Keeping your back straight, slowly hinge at your hips, pushing them backward as you lower the bottles towards the ground. Your knees should be soft and your weight should be shifted towards your heels.
  • Lower the bottles until you feel a stretch in your hamstrings, but avoid rounding your back.
  • Pause briefly at the bottom of the movement, then reverse the motion by driving through your heels and squeezing your glutes to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement to avoid unnecessary strain on the back.
  • Engage your core muscles to stabilize your spine and enhance overall balance and control.
  • Start with lighter bottles and gradually increase the weight as your strength improves.
  • Keep your shoulders pulled back and down to maintain proper posture and prevent the upper body from rounding forward.
  • Initiate the movement by hinging at the hips and pushing your glutes back, allowing your knees to bend slightly.
  • Keep the weights close to your body throughout the exercise to maximize stability and minimize stress on the lower back.
  • Maintain a slow and controlled tempo throughout the exercise to optimize muscle activation and prevent jerky movements.
  • Exhale as you lift the weights back to the starting position, and inhale as you lower them down.
  • Avoid using momentum to lift the weights; instead, rely on the strength of your hamstrings and glutes to drive the movement.
  • If you experience any pain or discomfort, modify the exercise or consult with a fitness professional for guidance.


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