Hamstrings & Glutes Intermediate

Romanian Deadlift

  • Hamstrings
  • Glutes
  • Spinal Erectors
  • Core
  • Forearms

Barbell

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Start standing with a barbell in front of your thighs and knees slightly bent.

  2. Brace and push your hips backward while keeping the bar close to your legs.

  3. Lower until you feel a hamstring stretch without losing your back position; the bar need not reach the floor.

  4. Drive the hips forward to stand without leaning backward at the top.

Key cues

  • Move the hips back.
  • Keep the knee bend fairly constant.
  • Let your available hinge determine depth.

Common mistakes

  • Squatting down instead of hinging.
  • Reaching the bar forward away from the legs.
  • Chasing the floor by rounding the back.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.