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Exercise guide
Romanian Deadlift
A hip-hinge movement emphasizing the hamstrings and glutes.
What this exercise works
- Muscles
- gluteus maximus · hamstrings · erector spinae
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding a barbell at hip level with an overhand grip.
- Hinge at the hips, pushing them back while keeping legs nearly straight.
- Lower the bar along your legs until you feel a hamstring stretch.
- Drive your hips forward to return to standing.
- Repeat.
Technique cues and common mistakes
- Keep your spine neutral and avoid rounding the lower back.
- Maintain the same slight knee bend for the entire rep.
- Go only as deep as your hamstring flexibility allows.