Romanian Deadlift
- Intermediate
- Gym
The Romanian deadlift starts from standing with the bar at your thighs, knees only slightly bent as you push your hips back and slide the bar down your legs. Hinging this way stretches and loads the hamstrings, glutes and lower back more than a floor-based pull. Intermediate lifters use it in the gym for weight and reps to build hip hinge strength.
- Muscles
- Hamstrings, Glutes, Lower back
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Stand tall with the bar at your thighs, knees slightly bent.
- Push your hips back, sliding the bar down your legs.
- Lower until you feel a deep hamstring stretch, back flat.
- Drive your hips forward to return to standing.
Form cues
- Inhale as your hips move back, exhale standing up.
- Feel the stretch in your hamstrings, not your lower back.
- Keep your shoulder blades pulled together throughout.
Common mistakes
- Knees bend too much, turning it into a squat. Keep your knees only slightly bent throughout.
- Bar drifts away from your legs. Drag the bar down your thighs and shins.
- Lower back rounds at the bottom. Stop as soon as your back starts to round.
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