🦵 Romanian Deadlift
Hinge at the hips with a slight knee bend, lowering the barbell along your legs. The best exercise for hamstring strength and flexibility.
Lower BodyIntermediateBarbell4 × 10
How to do the Romanian Deadlift
- Stand with feet hip-width apart, barbell in front of your thighs
- With a slight bend in your knees (fixed throughout), hinge at the hips
- Push your hips back as you lower the bar along your legs
- Keep the bar close to your body — it should brush your shins
- Lower until you feel a strong stretch in your hamstrings
- Drive your hips forward to return to standing
Form tips
- The knee bend stays constant — this is a HIP hinge, not a squat
- Keep the bar close to your legs at all times
- Feel the stretch in your hamstrings, not your lower back
- Squeeze your glutes hard at the top
Muscles worked
Hamstrings, Glutes, Erector Spinae, Core
When to be cautious
- Acute lower back pain
- Hamstring tear
Track this exercise with AI form scoring
Get FIXIT free — follow guided demos, record your reps, and get instant AI feedback on your form.
Start free →