EXERCISE PDF
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.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles 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)
How 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.
Cautions
- 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.