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Hamstrings · Intermediate

Body Weight Rear Foot Elevated Romanian Deadlift

Hip-hinge drill training glutes and hamstrings with a braced torso.

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Body Weight Rear Foot Elevated Romanian Deadlift demonstration

Exercise overview

Training details

HamstringsGlutesCore

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand on one leg with the top of the rear foot resting lightly on a stable bench behind you.
  2. 02Keep most of your weight on the front foot, soften that knee, and brace your trunk.
  3. 03Push your hips backward and hinge forward while the rear foot remains relaxed on the bench.
  4. 04Lower until the front hamstring is loaded without rounding your back or rotating your pelvis.
  5. 05Drive the front hip forward to return to standing, then complete the set before changing legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDumbbell Rear Foot Elevated Romanian DeadliftHarder progressionSingle-Leg Romanian DeadliftRelated variationDumbbell Single Leg Hand Supported Romanian DeadliftRelated variationDumbbell Suitcase Reverse Lunge to Single Leg Romanian DeadliftRelated variationSmith One Leg DeadliftRelated variationCable Standing Single Leg RDL with Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Single-Leg Romanian Deadlift with Single-Arm RowComparable substituteAlternating Dumbbell Forward LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse Lunge

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