Romanian deadlift
Primary muscles: Hamstrings. Assisting muscles: Calves, Glutes, Lower back.
How to do it
- Grip the bar with an overhand grip, slightly wider than shoulder-width.
- Bend your knees slightly, keep your shins vertical, hips back and back flat — this is the starting position.
- Exhale and lift the bar using your hips, keeping your back and arms completely straight.
- Once upright, lower the bar by pushing your hips back, with knees only slightly bent, keeping the bar close to your legs.
- Repeat the movement.
Key to the execution: The movement comes from the hips, not the knees — the bar stays close to your legs at all times.
Common mistakes
- Bending your knees as in a squat, instead of hinging at the hips.
- Rounding your back on the way down.
- Letting the bar drift away from your body, straining your lower back.
Alternatives: exercises for the same muscles
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Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.