← Romanian Deadlift
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Romanian Deadlift

Biceps Femoris · secondary: Glutes, Lower Back
Hamstrings intermediate Home / Gym barbell / dumbbell
Sets × Reps
4 × 8-10
Rest
90s
Est. Calories
~7/min
Muscle Group
Hamstrings
Starting Position

Soft knees, hips pushed back, spine neutral, weight close to the body.

Step-by-Step Instructions

1. Hold the weight at hip height, soft knees.

2. Push your hips back, lowering the weight along your legs.

3. Drive the hips forward to return to standing.

Breathing

Inhale as you hinge back, exhale as you drive the hips forward to stand.

Common Mistakes

Rounding the lower back and turning the hinge into a squat.

Safety Tips

Keep the bar/weight close to the shins and stop if the lower back rounds.

Variations

Beginner: Use light weight and a smaller range.

Intermediate: As described.

Advanced: Single-leg Romanian deadlift.

Equipment Not Available? Try Instead
Kettlebell Swing
Semitendinosus
→
Glute Bridge
Gluteus Maximus
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.