Romanian Deadlift
The best hamstring builder for most people, and the move that teaches the hip hinge.
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Muscles worked
Target
Also works
- Equipment
- Barbell
- Level
- Intermediate
- Tempo
- Lower 2 s · Lift 1 s
How to do the romanian deadlift
- 1Stand holding the bar at your thighs with an overhand grip.
- 2Soften the knees slightly and keep them there.
- 3Push your hips back, sliding the bar down your thighs with a flat back.
- 4Stop when you feel a strong hamstring stretch, usually around mid-shin.
- 5Drive the hips forward to stand back up.
When to pick it: Pick it as your main hamstring exercise, or to learn the hinge before deadlifting.
Form cues
- Hips back, not down
- Bar close to the legs
- Feel the stretch, then stand
Common mistakes
- Squatting the weight down
- Rounding the back to reach lower
- Letting the bar drift forward
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.