Romanian Deadlift
Romanian Deadlift is a compound strength exercise primarily targeting the legs. Secondary muscles: Back, Glutes. Equipment: Barbell. Difficulty: Intermediate.
Exercise Profile
How to Perform
- 1Stand with feet hip-width apart, holding a barbell at hip level with an overhand grip.
- 2Set your shoulder blades back and down, and brace your core.
- 3Initiate the movement by pushing your hips straight back, keeping a slight bend in your knees.
- 4Lower the bar along the front of your legs, maintaining contact with your thighs and shins.
- 5Continue lowering until you feel a strong stretch in your hamstrings (typically mid-shin level).
- 6Drive your hips forward to return to standing, squeezing your glutes at the top.
Tips & Form Cues
- ✓Keep the bar close to your legs throughout — it should almost "paint" your shins.
- ✓Maintain a slight bend in your knees, but this is a hip hinge, not a squat.
- ✓Keep your back flat; if it rounds, you have gone too far down.
- ✓Focus on feeling the hamstring stretch; if you do not feel it, push your hips back further.
- ✓Use straps if your grip gives out before your hamstrings fatigue.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Romanian Deadlift work?
Romanian Deadlift primarily targets the legs. Secondary muscles include Back, Glutes.
What equipment do I need for Romanian Deadlift?
Romanian Deadlift requires barbell.
Is Romanian Deadlift good for beginners?
Romanian Deadlift is rated intermediate difficulty. Some experience is recommended.
Is Romanian Deadlift a compound or isolation exercise?
Romanian Deadlift is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.