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Romanian Deadlifts

A hip hinge exercise that targets the hamstrings and glutes through a controlled eccentric and concentric movement pattern.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand with feet hip-width apart, barbell at thigh level. Hinge at hips while keeping legs straight. Lower barbell along legs until you feel hamstring stretch. Drive hips forward to return to starting position.

Starting Position

Stand with feet hip-width apart, holding barbell at thigh level with straight arms.

Finishing Position

Return to starting position with hips and knees extended, maintaining upright posture.

Form Cues

Hinge at hips, keep legs straight, slide bar down legs, feel hamstring stretch, drive hips forward

Common Mistakes

Bending knees, rounding back, bar too far from legs, not feeling hamstring stretch, poor hip hinge

Progression Tips

Increase weight gradually, add pause at bottom, perform single-leg variation, add resistance bands

Regression Tips

Use lighter weight, practice hip hinge movement, use dumbbells, focus on form

Safety Notes

Maintain neutral spine throughout movement. Stop if you experience lower back pain. Focus on proper hip hinge mechanics and hamstring engagement.