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Hamstrings · Intermediate

Romanian Deadlift

Hip hinge that loads the glutes and hamstrings with continuous tension on the descent.

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Romanian Deadlift demonstration

Exercise overview

Training details

HamstringsGlutesLower BackForearms

Equipment

Barbell

Sets × reps

4 × 10

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Stand holding the bar in front of your thighs with your feet about hip-width apart.
  2. 02Keep your knees slightly bent, chest lifted, and core braced.
  3. 03Hinge at your hips and lower the bar along the front of your legs.
  4. 04Stop when you feel a controlled stretch in your hamstrings.
  5. 05Drive your hips forward to return to standing.

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Variations

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Harder progressionRomanian Deadlift to ShrugHarder progressionBarbell DeadliftHarder progressionBarbell Romanian Deadlift with Bent Over RowRelated variationBarbell Snatch Grip Romanian DeadliftRelated variationBarbell Stiff Leg Romanian DeadliftRelated variationDeficit Deadlift

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Alternatives

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Comparable substituteDeadlift MachineComparable substituteCable DeadliftComparable substituteTrap Bar DeadliftComparable substituteReverse-Band Barbell Sumo Deadlift

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