Exercise · legs
Romanian Deadlift
A hip-hinge movement that targets the hamstrings and glutes through a deep stretch.
Primary muscle
legs
Equipment
barbell
Difficulty
intermediate
Sets and reps
3-4 sets of 8-12 reps
How to perform
- 1Hold the bar at hip level with an overhand grip.
- 2Push your hips back while keeping a slight knee bend.
- 3Lower the bar along your legs until you feel a hamstring stretch.
- 4Drive your hips forward to return to standing.
Common mistakes
Bending the knees too much, turning it into a deadlift.
Rounding the back instead of hinging at the hips.
Lowering the bar too far past the point of a controlled stretch.
Muscles worked
Primary: legs. This movement also recruits the back as supporting muscles.