This is a squat superset with an RDL (romanian deadlift) using a super band. The squat is a knee dominant movement emphasizing more of the quadricep area while still developing glutes, hamstrings, and calf muscles while the RDL is a hip dominant movement mainly emphasizing the glutes and hamstring area. While one may think that these two exercise basically develop the same muscles, as a movement these two exercise are very different especially when one starts progressing the RDL into a a full on deadlift. Not only are these movement performed differently but both are fundamental movements we use in every day life.
During the squat I am basically bending both my hips and knees at the same rate and lowering myself to a comfortable position while still trying to keep my back neutral. During the RDL, I start off with my knees slightly bent and basically hinge at my hips and displace my pelvis backward while keeping my back neutral. A common mistake many people do is to actually keep the pelvis where it is and just bend forward. Although they are still hinging at the hip, their center of gravity is being displaced forward which is why many people will probably complain about feeling it mostly in their lower back muscles when doing it this way. By shifting your center of gravity forward you turn it into more of a good morning exercise.
