Exercise library
Romanian Deadlift
The Romanian deadlift is a hip-dominant barbell lift that builds strong hamstrings and glutes while teaching a powerful hinge pattern.
BarbellLegsIntermediate
- Equipment
- Barbell
- Focus
- Legs
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 6–10 reps.
- Muscles worked
- HamstringsGlutesLower backAbsForearms
How to do it
- 1Stand tall with the bar in your hands at thigh level and your feet about hip-width apart.
- 2Unlock your knees slightly and brace your core.
- 3Push your hips back and lower the bar down the front of your legs while keeping your back flat.
- 4Stop when you feel a strong hamstring stretch and the bar reaches around mid-shin.
- 5Drive your hips forward to stand tall again and repeat.
Tips & tricks
- Think about sending the hips back rather than squatting the weight down.
- Keep the bar close to the legs from start to finish.
- Squeeze your lats so the bar stays tight to your body.
Common mistakes
- Bending the knees too much and turning it into a squat.
- Rounding the back as the bar lowers.
- Letting the bar drift away from the thighs and shins.
