Legs
Romanian Deadlift
IntermediateA hip-hinge movement that builds the hamstrings and glutes through a deep stretch.
Target muscles
Hamstrings, Glutes
Calories burned
~9 kcal / set
Secondary muscles
Lower Back
Equipment
Barbell
Goal
Muscle Gain, Strength
Sets / Reps
3 × 8-10
Benefits
- • Strengthens the hamstrings and glutes through a full stretch
- • Improves hip-hinge mechanics
Step by step
- 1Stand holding a barbell at hip height.
- 2Push your hips back while keeping your legs mostly straight.
- 3Lower the bar along your legs until you feel a hamstring stretch.
- 4Drive your hips forward to return to standing.
Breathing guide
Inhale as you lower, exhale as you stand up.
Common mistakes
- • Rounding the back
- • Bending the knees too much, turning it into a squat
Safety tips
- • Keep the bar close to your legs throughout.
- • Push your hips back, not down.
Variations
- • Single-leg RDL
- • Dumbbell RDL