EXERCISE GUIDE
Romanian Deadlift
A standing hip hinge for the hamstrings and glutes. Send your hips back with soft knees; the bar does not need to reach the floor.
01Muscles used
Main muscles
- Hamstrings
- Gluteus maximus
Assisting & stabilizing muscles
- Adductor magnus (assists hip extension)
- Spinal erectors and abdominals (stabilize the trunk)
- Upper back and latissimus dorsi (steady the bar); forearms (maintain grip)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Stand about hip-width with a closed overhand grip just outside your legs. Hold the bar at your thighs, soften your knees and brace.
- Inhale and hinge at the hips, sending them backward. Keep the bar close to your legs, arms straight and whole feet planted.
- Stop where you feel hamstring tension while keeping spinal and pelvic control. Knee-to-mid-shin height is a guide, not a target.
- Exhale and extend your hips to stand. Keep the bar close and finish upright without leaning back.
04Technique cues
- Keep a modest, steady knee bend rather than sinking into a squat.
- Let your gaze follow the hinge; prioritize control over depth.
05Cautions
- Practise an unloaded hinge first. Use a suitable rack, balanced light plates and secure collars.
- Avoid back rounding, bouncing or pulling with your arms. Rerack securely; stop for pain or dizziness.