← EXERCISE LIBRARYStrength

Romanian Deadlift

The best hamstring and glute builder there is — a hip hinge that teaches you to load the back of the body.

DIFFICULTY
Intermediate
EQUIPMENT
Barbell · Dumbbell
PRIMARY MUSCLES
Hamstrings · Glutes
ALSO WORKS
Lower back · Forearms & Grip · Traps
HOW TO DO IT
  1. 01Stand tall holding the bar at the hips, feet hip-width, knees softly bent.
  2. 02Push the hips straight back, keeping the bar in contact with your thighs.
  3. 03Lower until you feel a strong stretch in the hamstrings without the back rounding.
  4. 04Drive the hips forward to stand, squeezing the glutes at the top.
COACHING CUES
  1. 01Hips back, not down — this is a hinge, not a squat.
  2. 02Keep the bar scraping your legs the whole way.
  3. 03Stop where your hamstrings stop you, not where the floor is.
COMMON MISTAKES
  1. 01Turning it into a squat by bending the knees.
  2. 02Rounding the lower back to chase more range.
  3. 03Hyperextending the back at the top instead of finishing with glutes.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

Want a program built around you?

BOOK YOUR ASSESSMENT →