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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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