Romanian Deadlift
Stand tall with barbell, knees soft. Hinge at hips, keep back flat and bar close to legs until hamstrings stretch. Drive hips forward to stand tall; squeeze glutes to build hamstrings, glutes, and lower back.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand with feet hip-width holding the bar at the front of the thighs.
- Soften the knees and hinge at the hips while keeping a neutral spine.
- Lower the bar close to the legs until the hamstrings stretch.
- Drive the hips forward to stand without leaning back at the top.
- Return the weight along the same path under control.
- Keep the lats tight so the bar stays close throughout.
Watch for
- Low back rounding under load.
- Bar drifting away from the legs.
- Knees shooting forward like a squat.
Breathing
Inhale and brace before the hinge, exhale after passing the hardest point.
Tip
Stop the lowering phase when the spine would need to round to go deeper.
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