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Exercise Library / Romanian Deadlift

Romanian Deadlift

The Romanian deadlift lowers a weight along your legs by hinging at the hips, with your knees only slightly bent.

Strength Training

What this exercise does

The Romanian deadlift lowers a weight along your legs by hinging at the hips, with your knees only slightly bent. It strengthens your hamstrings and glutes and teaches a safe lifting pattern.

At a glance

Muscles worked
Hamstrings, Glutes
Experience
Intermediate

How to do it

  1. Stand holding dumbbells or a barbell in front of your thighs, feet hip-width apart.
  2. Soften your knees.
  3. Push your hips back and slide the weight down your thighs, keeping your back flat.
  4. Lower until you feel a stretch in your hamstrings, usually just below the knee.
  5. Squeeze your glutes to stand tall. Do 8 to 10 reps.

Common mistakes

  • Rounding the back.
  • Bending the knees too much.
  • Letting the weight swing away from your legs.

Make it easier or harder

Make it easier

Hold a light dumbbell, or do it with no weight and your hands on your thighs.

Make it harder

Use heavier weights, or stand on one leg.

Keep it safe

Stop lowering as soon as your back wants to round. Range matters less than a flat back.

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