Romanian Deadlift
Primary Muscles
HamstringsGlutes
Secondary Muscles
Lower Back
Equipment
Barbell
Difficulty
Intermediate
How to Perform
- Stand holding a barbell at hip level with an overhand grip, feet hip-width apart.
- Keeping a slight bend in your knees, hinge at your hips to lower the bar.
- Lower until you feel a stretch in your hamstrings, keeping the bar close to your legs.
- Drive your hips forward to return to standing, squeezing your glutes at the top.
Pro Tips
- Keep the bar close to your legs at all times.
- Focus on the stretch in your hamstrings at the bottom.
- Don't round your back—maintain a neutral spine.
Common Mistakes
- Rounding your back as you lower the weight.
- Bending your knees too much, turning it into a squat.
- Not hinging at the hips enough.