Romanian deadlift
General guidance. This page has not been reviewed by a qualified professional yet.
Romanian deadlift. Push hips backward with the load close to your legs until you feel a gentle hamstring stretch. Stand by extending the hips.
How to do this exercise: Romanian deadliftSetup · movement · load
- Set your position
Stand holding a bar or dumbbells in front of your thighs, knees softly bent.
- Make the movement
Push hips backward with the load close to your legs until you feel a gentle hamstring stretch. Stand by extending the hips.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not round your back just to reach the floor.
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Intermediate
- Sides
- Both sides together
- How load is measured
- Total load
Main muscles
Hamstrings, Glutes
Supporting muscles
Lower back, Forearms
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Stand holding a bar or dumbbells in front of your thighs, knees softly bent.
- Push hips backward with the load close to your legs until you feel a gentle hamstring stretch. Stand by extending the hips.
Common mistakes
- Do not round your back just to reach the floor.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.
Alternatives and variations
- Dumbbell Romanian deadlift – Easier option