Romanian Deadlift

A hinge-pattern exercise that folds the hips back to stretch and then contract the hamstrings and glutes.

Intermediate · Recommended Sets: 3 sets x 8-12 reps · Hamstrings, Gluteus Maximus, Erector Spinae

Romanian Deadlift — Points to Check Today

  • If your back rounds, reduce the weight immediately — A rounding back places the greatest strain on your lumbar discs. (Lowering heavy with the back rounded)
  • Hinge at the hips — Bending your knees and sitting down turns it into a squat. (Bending the knees more and sitting down as you descend)
  • Keep the bar against your body — If the bar drifts forward, the strain loads onto your lower back. (Letting the bar drift away from the legs and lowering it out front)

Romanian Deadlift — How to Do It / If You're New

  1. Stand holding the bar at shoulder width, with your knees only slightly bent and locked there (don't bend further as in a squat).
  2. Keeping your chest up and back straight, push your hips back and lower the bar slowly, keeping it close to your thighs.
  3. Lower until your hamstrings feel a tight stretch (usually just below the knees), then stop.
  4. Drive your hips forward and squeeze them as you stand your torso back up to the starting position.