Strength Training · Bodybuilding · Powerlifting
Romanian Deadlift
The Romanian deadlift is a barbell exercise that trains your hamstrings and glutes by bending at the hips, lowering the weight from standing, and returning upright.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Stand with your feet hip-width apart, holding the bar against your thighs with an overhand grip just outside your legs.
- Bend your knees slightly.
- Lower the bar by pushing your hips backward, keeping that knee bend nearly unchanged.
- Stop when your hamstrings limit further movement without rounding your back, usually between just below your knees and mid-shin.
- Drive your hips forward to return to standing tall without leaning backward.
Form cues
- Brace your abdomen before each descent
- Keep pressure through your whole foot
- Keep your neck in line with your torso
Common mistakes
- Squatting the weight downKeep your shins nearly vertical so your hips travel backward rather than downward.
- Letting the bar drift forwardKeep the bar skimming your legs throughout the repetition.
- Rushing the descentTake about two to three seconds to lower the bar under control.
Safety
Heavy loads or fatigue can overload your lower back if you lose trunk control. Forcing extra depth can strain your hamstrings.
- Practice with an empty bar before adding weight gradually.
- Secure the plates with collars.
- Take the bar from a rack near thigh height, or use a controlled conventional deadlift to reach the starting position.
- End the set when your grip or trunk position begins to fail.
If you have current lower-back or hamstring pain, use a lighter, shorter-range version only if comfortable, or seek guidance from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Lifting Belt (optional)
- Lifting Straps (optional)
- Weight Plate
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 2 min
Choose a weight that leaves you able to perform about two more controlled repetitions.