Romanian deadlift
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Muscles worked
- High load
- Hamstrings · Hip extension
- Medium load
- Glutes · Maximus
- Low load
- Forearms · Flexors and Lower back
Primary muscles
Secondary muscles
How to do it
Stand tall holding the bar at the hips with a soft, fixed knee bend. Push the hips straight back and let the bar travel down the thighs, stopping the moment the hamstrings stop lengthening or the back starts to round. Reverse by driving the hips forward to standing. This is a hinge, not a squat — the range is set by your hamstrings, not by touching the floor.
Form cues
- Push the hips back, do not squat it
- Stop when the hamstrings stop lengthening
Safety
Talk to a professional before this exercise if you have any of the following:
Lower backHip
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.