Romanian Deadlift
A hip hinge starting from standing where the barbell is lowered to around mid-shin with soft knees and a flat back. It is a staple for hamstring and glute strength and size.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
Secondary muscles
- Lower Back (Erector Spinae)
- Forearm Flexors
- Adductors
- Sets
- 3–4
- Reps
- 6–12
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a barbell at hip height with an overhand grip just outside the thighs, feet hip-width apart and knees slightly bent.
Push your hips back while keeping a slight knee bend and the bar against your thighs.
Lower the bar along your legs until you feel a deep hamstring stretch, typically around the knees to mid-shin.
Keep your back flat and shoulders pulled back throughout.
Drive your hips forward to return to standing, squeezing the glutes at the top.
Breathing: Inhale as you hinge down, exhale as you drive back up.
Coaching tips
Hips back, not down
Slide the bar down your legs
Feel the hamstrings load
Soft knees stay fixed
Common mistakes
Rounding the back to go deeper
Bending the knees into a squat
Bar drifting away from the legs
Leaning back at lockout
Safety notes
Stop the descent when your back starts to round, regardless of how low the bar is.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.