Romanian Deadlift.

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.

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.

Questions, answered.

What is the Romanian Deadlift?

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

What muscles does the Romanian Deadlift work?

The Romanian Deadlift primarily works your hamstrings and glutes. It also recruits your lower back and forearms as secondary movers.

What equipment do I need for the Romanian Deadlift?

You need a barbell to perform the Romanian Deadlift.

How many sets and reps should I do for the Romanian Deadlift?

A typical prescription for the Romanian Deadlift is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Romanian Deadlift good for beginners?

The Romanian Deadlift is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.