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IntermediateLegsBarbellCompound

Romanian Deadlift

A hip-hinge movement that primarily targets the hamstrings and glutes while maintaining a slight knee bend throughout.

Video DemonstrationRoyalty-free via Pexels
Romanian Deadlift demonstration

Visual demonstration — Romanian Deadlift

Muscles Worked

Hamstrings (Primary)GlutesErector SpinaeForearms

Step-by-Step Instructions

  1. 1Stand with feet hip-width apart, holding a barbell at hip height
  2. 2Push your hips back while keeping your back flat
  3. 3Lower the bar along your legs until you feel a deep hamstring stretch
  4. 4Drive hips forward to return to standing
  5. 5Squeeze your glutes at the top

Training Recommendations

Strength
Sets4-5
Reps4-6
Rest2-3 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps12-15
Rest45-60 sec

Tips & Variations

  • Think about pushing your hips back, not bending forward
  • Keep the bar close to your body throughout
  • Maintain a neutral spine—no rounding

Common Mistakes to Avoid

  • Rounding the lower back
  • Bending knees too much (turns into conventional deadlift)
  • Bar drifting away from body

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