Romanian deadlift
- Muscle group
- Back
- Equipment
- Barbell
- Primary muscles
- Glutes, Hamstrings
- Secondary muscles
- Forearms, Lower back, Upper back
- Stand holding a barbell with an overhand grip, feet shoulder-width apart. Keep a slight bend in your knees.
- Push your hips back to lower the barbell down the front of your legs, keeping your back straight.
- Lower the bar until you feel a stretch in your hamstrings (usually just below the knees).
- Drive your hips forward to pull yourself back up to the starting position.
Tips
- Initiate each rep by pushing your hips back rather than bending at the waist, keeping the barbell close to your legs as it descends.
- Maintain a neutral spine from your lower back through your upper back throughout the movement, avoiding any rounding or excessive arching.
- Lower the bar only as far as your hamstrings allow while your spine stays neutral, as this endpoint varies with individual mobility.
Common mistakes
- Allowing the lower back to round as the bar descends, losing the neutral spine position established at the start.
- Letting the barbell drift away from the legs during the descent instead of keeping it close to the body.
- Bending the knees progressively as the bar lowers, turning the movement into a squat pattern rather than a hip-hinge.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
