Romanian Deadlift
The best hamstring builder for most people, and the move that teaches the hip hinge.
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3 sets of 6–15 reps, 1–2 min rest, guided
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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
