Exercise library
StrengthIntermediate
Romanian Deadlift
The Romanian deadlift targets the hamstrings and glutes with constant tension. It's excellent for posterior chain development.
Check my form live- Sets
- 3-4
- Reps
- 8-12
- Rest
- 2 min
Technique
How to do it
- 1
Start standing with bar at hip height
- 2
Grip bar with hands shoulder-width apart
- 3
Keep knees slightly bent throughout
- 4
Push hips back while maintaining neutral spine
- 5
Lower bar along thighs until you feel hamstring stretch
- 6
Keep bar close to legs throughout
- 7
Drive hips forward to return to start
- 8
Squeeze glutes at the top
Coaching cues
- Focus on hip hinge, not squat
- Keep your weight over mid-foot
- Maintain slight knee bend
- Feel stretch in hamstrings
- Don't round your back
Common mistakes
- Squatting instead of hinging
- Rounding the back
- Going too deep without flexibility
- Not keeping bar close to body
- Overextending at the top