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, knees slightly bent.
- Keep your back straight and your chest up — this is the starting position.
- Push your hips back and lower the bar along your thighs, with your knees almost locked.
- Lower only until you feel a stretch in your hamstrings, without rounding your back.
- Drive through your hips and stand back up, exhaling on the way.
Key to the execution: The movement comes from the hips, not the knees — the bar stays close to your legs the whole way.
Common mistakes
- Rounding your back to take the bar lower.
- Bending your knees as in a squat instead of pushing your hips back.
- Letting the bar drift away from your body.
Alternatives: exercises for the same muscles
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Legs 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.