Hinge · Coached in Recomp

Romanian deadlift

The romanian deadlift is an intermediate hinge exercise for your hamstrings and glutes, using barbell.

Main muscles
Hamstrings, Glutes
Also works
Calves, Lower back
Equipment
Barbell
Level
Intermediate
Romanian deadlift, starting position
Start
Romanian deadlift, end position
Finish

Setup

Stand tall holding the bar at hip height, hands just outside your thighs, feet hip-width.

How to do it

  1. Soften your knees and breathe in to brace.
  2. Push your hips back, sliding the bar down your thighs.
  3. Stop when you feel a strong hamstring stretch, usually just below the knee.
  4. Drive your hips forward to stand up and squeeze your glutes.

Coaching cues

  • Bar stays in contact with your legs.
  • Back flat, chest proud.
  • It's a hip movement, not a back movement.

Common mistakes

  • Rounding the back to reach lower.
  • Bending the knees into a squat.
  • Leaning back at the top.

Make it easier or harder

EasierDumbbell Romanian deadlift HarderDeadlift

Alternatives to the romanian deadlift

Barbell hip thrust Barbell, Flat bench Barbell back squat Barbell, Squat rack Barbell Glute Bridge Barbell Deadlift Barbell Good Morning Barbell Stiff-Legged Barbell Deadlift Barbell