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BAFHA FITNESS

Romanian Deadlift

The hip-hinge movement: the fundamental exercise for the hamstring and glute chain.

Sets
4
Reps
8-10
Rest
120 s
Difficulty
Intermediate
Free WeightsSecondary muscles: Back, Core

Demonstration

Romanian Deadlift

Targeted Muscles

How to Perform

  1. 01Hold the bar at thigh height with knees slightly bent.
  2. 02Push your hips back and slide the bar down along your legs.
  3. 03When your hamstrings stretch, drive your hips forward and stand up.

Form Tips

  • Keep the bar close to your body; if it drifts, your lower back takes the load.
  • Back flat; the movement comes from the hips, not the lower back.

Other Legs Exercises