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Romanian Deadlift

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HamstringsStrengthIntermediate Difficulty 3 out of 5Barbell or Dumbbells~7 kcal/min

Secondary muscles: Glutes, Lower Back

How to perform it

  1. 1Hold the weight in front of your thighs, feet hip-width apart.
  2. 2Hinge at the hips, lowering the weight while keeping a slight knee bend and flat back.
  3. 3Lower until you feel a hamstring stretch, then drive your hips forward to stand.

Form tips

  • This is a hip hinge, not a squat — think about pushing your hips backward

Common mistakes

  • Rounding the back
  • Bending the knees too much

Variations

  • Single-Leg RDL
  • Dumbbell RDL
  • Deficit RDL

Similar Hamstrings exercises

Lying Leg Curl

Beginner · Leg Curl Machine

Downward-Facing Dog

Beginner · Yoga Mat

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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition. If you have an injury or existing condition, speak to a qualified professional before attempting this exercise.