HyperBody
Exercise library · Legs

Romanian Deadlift.

Compound exercise primarily targeting the hamstrings and glutes for posterior chain development.

IntermediateBarbell
Romanian Deadlift
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Hamstrings · Glutes
Secondary
Lower back · Forearms
The play-by-play

How to do it.

  1. Step 01

    Stand with feet hip-width apart, holding a barbell with an overhand grip.

  2. Step 02

    Keep a slight bend in your knees throughout the movement.

  3. Step 03

    Hinge at your hips, pushing your glutes backward while keeping your back straight.

  4. Step 04

    Lower the barbell down your shins, maintaining a neutral spine.

  5. Step 05

    Feel a stretch in your hamstrings as you descend.

  6. Step 06

    Drive through your heels to return to the upright starting position.

What separates good from great

Pro cues.

  • Maintain a neutral spine and avoid rounding your back.

  • Focus on the hip hinge movement, not just bending over.

  • Keep the bar close to your body throughout the lift.