Romanian Deadlift tutorial
The barbell Romanian deadlift is a hip-hinge exercise that strengthens the hamstrings and glutes under stretch with heavier loads. It builds posterior-chain strength and hamstring flexibility and suits intermediate lifters who have already learned the hip-hinge pattern.
How to perform
- Take the bar from the rack with an overhand grip slightly wider than hip width and stand tall.
- Set your feet hip-width apart and bend your knees slightly.
- Pull your shoulders back, engage your lats, and brace your core.
- Push your hips back and lower the bar with a flat back, keeping it close to your thighs, to just below the knees.
- Pause briefly when you feel a strong hamstring stretch.
- Drive your hips forward and squeeze your glutes to return to standing.
Breathing: Inhale and brace before hinging forward, then exhale as you return to standing.
Key tips
- Keep the bar close to your thighs the entire way.
- Keep your knee angle roughly fixed throughout.
- At the top, just squeeze your glutes; don't lean back.
Common mistakes
- Rounding the back while lowering the bar.
- Lowering the bar beyond your hamstring flexibility.
- Letting the bar drift away from the body, shifting load to the lower back.
Safety: People with a history of back pain should train light and under supervision; the dumbbell Romanian deadlift or glute bridge is an easier alternative.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Dumbbell Romanian Deadlift
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