Legs
Romanian deadlift
The Romanian deadlift is a hip hinge from standing: push your hips back with a soft knee, lower the bar down your legs, stand back up.
- Primary
- Hamstrings
- Secondary
- Glutes, Lower back
- Equipment
- Barbell
- Type
- compound
Why it earns a spot
It loads the hamstrings and glutes in a stretched position, which is the main reason it builds the back of the legs so effectively.
How to do it
- Stand with the bar in front of your thighs, hands just outside your legs, and a soft bend in the knees.
- Push your hips straight back, keeping the bar against your legs and your back flat.
- Lower until you feel a strong stretch in your hamstrings, usually just below the knee.
- Squeeze your glutes and drive your hips forward to stand tall.
- Keep your shoulders back and your gaze a few feet ahead on the floor, not up at the mirror.
Common mistakes
- Turning it into a squat by bending the knees too much; the knees stay soft and fixed, the hips move.
- Rounding the lower back to reach lower; stop where the back would stop being flat.
- Letting the bar drift away from your legs; keep it dragging against your thighs.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 3-4 | 6-12 | 2-3 min |
Add weight once all sets reach 12 clean reps. Count the stretch at the bottom as the standard, not how low the bar goes.
Swaps and alternatives
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