Romanian Deadlift is a compound hinge exercise for the hamstrings & glutes. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Start
Finish
Illustration: Romanian Deadlift. Follow the written setup for this equipment variation.
Set up
1Set safeties just below the lowest controlled position.
2Center the plates and use collars where appropriate.
3Set the feet about hip width and begin with the load close to the body or cable between the legs.
4Unlock the knees, brace, and push the hips back until the hamstrings are loaded without rounding the spine.
How to perform it
1Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
2Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
3Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
4Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
5Repeat for the recommended amount of repetitions.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
•Close the car door with your hips
•Shins stay nearly vertical
•Keep the load brushing the legs
Common mistakes
•Squatting the weight down
•Rounding to chase extra depth
•Hyperextending at lockout
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.
