Romanian Deadlift
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Log this exerciseMuscles
Technique
Hold a barbell in front of your thighs with a shoulder-width grip. Hinge at the hips, pushing them back as you lower the bar along your legs until you feel a stretch in the hamstrings. Keep your back flat and knees soft. Drive your hips forward to return to standing.
Steps
- Stand tall with the bar against your thighs and your feet about hip-width apart
- Brace your core and soften your knees
- Push your hips back while keeping the bar close to your legs
- Lower the bar until you feel a strong hamstring stretch without rounding your back
- Drive your hips forward and stand tall
Common mistakes
- Rounding the lower back during the hinge
- Bending the knees excessively and turning the movement into a squat
- Letting the bar drift away from the legs
- Lowering past the point where a flat back can be maintained
Variations
- Dumbbell Romanian deadlift
- Single-leg Romanian deadlift
- Snatch-grip Romanian deadlift
- Deficit Romanian deadlift
Related exercises
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Try ForceIndex freeFAQ
What muscles does Romanian Deadlift work?
Muscles: Hamstrings, Glutes, Lower back.
What equipment do I need for Romanian Deadlift?
Equipment: Barbell.
Where can I do Romanian Deadlift?
Location: Gym.
Calculators & tools
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