Romanian Deadlift
A hip hinge for the hamstrings and glutes. With soft knees and a flat back, you push your hips back and lower a barbell down your thighs to about knee height.
Push your hips back and let the bar slide down your thighs
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How to do it
- Hold a barbell with an overhand grip, hands just outside your thighs, and stand tall with your feet about hip-width apart. Start from a rack or by deadlifting the bar up from the floor.
- Unlock your knees slightly and keep that small bend through the whole rep.
- Brace your core and push your hips straight back, letting your torso tip forward with your back flat. The bar slides down the front of your thighs.
- Lower until the bar reaches about knee height or you feel a strong stretch in your hamstrings, whichever comes first. Stop before your back starts to round.
- Drive your hips forward to stand back up, keeping the bar close to your legs, and squeeze your glutes at the top.
Common mistakes
- Rounding the lower back to reach lower, which loads the spine instead of the hamstrings.
- Bending the knees more as you go down, which turns the lift into a squat.
- Letting the bar drift away from your legs, which strains the lower back.
- Leaning back or shrugging at the top instead of just standing tall.
- Looking up at the ceiling, which arches the neck out of line with the spine.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
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