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Romanian Deadlift
A hip hinge performed from the top down with soft knees, loading the hamstrings and glutes through a deep stretch. The best teacher of the hinge pattern under load.
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Suggested use
Sets
3
Reps
8-12
Rest
2m 30s
Gym
Intermediate
Hypertrophy
Strength
Hinge
Muscles worked
Primary
Hamstrings
Glutes
Secondary
Erector spinae
Lats
Forearms
Equipment
Barbell
How to do it
- Stand tall holding the bar at hip height with a shoulder-width grip.
- Soften your knees slightly and set your shoulder blades back and down.
- Push your hips straight back, letting the bar slide down your thighs.
- Keep your back flat and the bar close as it travels to mid-shin, or wherever your hamstrings reach a strong stretch.
- Pause briefly at the bottom without letting your back round.
- Drive your hips forward to stand tall, squeezing your glutes at the top.
Common mistakes
- Bending the knees more as the bar lowers, turning it into a squat.
- Letting the bar drift forward away from the legs.
- Rounding the lower back to chase extra depth.
- Hyperextending and leaning back at the top instead of finishing tall.
Safety first
- Range is individual — go only as deep as you can with a flat back.
- Start light and feel the hamstring stretch before adding plates.
- Use straps or a double-overhand grip; this is not a grip test.
Who should avoid or modify
- Current lower-back pain or recent back injury — consult a licensed clinician first.
- Acute hamstring strain (consult your clinician before reloading the muscle).
Breathing and tempo
Breathing: Inhale and brace at the top, exhale as you drive the hips through to stand.
Tempo: 3-1-1 — three slow seconds down into the stretch, pause, stand up strong.
Progressions
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