All exercises
Romanian deadlift
A hip hinge that loads the hamstrings in a long stretch. Starts from the top, not the floor.
- Starting point
- Muscles worked
- Hamstrings, Glutes, Lower back
- Equipment
- Barbell or dumbbells
How to do it
- 1
Stand tall holding the bar at hip height, feet hip width apart.
- 2
Soften your knees and keep them there.
- 3
Push your hips back, sliding the bar down your thighs, back flat.
- 4
Stop when you feel a strong stretch in your hamstrings, usually just below the knee.
- 5
Drive your hips forward to stand tall again.
What to think about
- “Close a car door with your hips”
- “Bar stays on your legs”
- “Long spine”
Common mistakes
- Rounding the back to reach lower
- Bending the knees into a squat
- Letting the bar drift forward