Legs · Compound

Romanian Deadlift

A hip hinge from the top that builds the hamstrings and glutes through a long stretch.

MAIN MUSCLE
Hamstrings, Glutes
ALSO WORKS
Erector spinae, Forearms
EQUIPMENT
Barbell
LEVEL
Intermediate
REPS
6-10
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand tall holding the bar at the hips with a shoulder-width grip.

  2. Soften the knees and push the hips back.

  3. Slide the bar down the thighs until you feel a strong hamstring stretch.

  4. Drive the hips forward to return to standing.

COMMON MISTAKES

  • Rounding the lower back; keep a neutral spine and brace before each rep.
  • Squatting the weight up; push the hips back and keep shins close to vertical.
  • Letting the weight drift away from the legs; keep it close to the body.

TIPS

  • Push the floor away and finish by squeezing the glutes, not by leaning back.

QUESTIONS

Which muscles does Romanian Deadlift work?

The main muscle is Hamstrings, Glutes. It also works Erector spinae, Forearms.

How many reps should I do?

FORGE suggests 6-10 reps for Romanian Deadlift. The app adjusts sets and reps to your goal and level.

What can I do instead of Romanian Deadlift?

These train the same muscles: Dumbbell Romanian Deadlift, Stiff-Leg Deadlift, Good Morning.