LEGS · COMPOUND
Romanian Deadlift
A hip-hinge exercise emphasizing controlled lengthening of the hamstrings while the bar travels close to the legs.
Primary musclesHamstrings, Glutes
Secondary musclesBack, Core, Forearms
EquipmentBarbell
DifficultyIntermediate · Hinge
How to perform
- Stand tall with the bar and establish a stable grip.
- Push the hips backward while keeping the bar close to the thighs.
- Lower until hamstring tension reaches the range you can control.
- Drive the hips forward to return to standing.
Tips
- Keep a soft knee bend rather than turning the exercise into a squat.
- Stop the descent when your back position or hamstring control would otherwise change.
Common mistakes
- Squatting the weight downward.
- Moving the bar away from the legs.
- Chasing depth after losing a neutral trunk.
Watch how to perform it
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