Exercise guide

How to do romanian deadlift

Hamstrings · glutes · lower back

Romanian deadlift starting position — correct set-up before the first rep
Start
Romanian deadlift finished position — the end of one repetition
End of rep

Step by step

  1. Start standing with the bar at your thighs, overhand grip at shoulder width, knees softly bent.
  2. Push your hips straight back and let the bar slide down the front of your legs, keeping it in contact.
  3. Lower for 2 seconds until you feel a deep hamstring stretch, usually mid-shin, back flat.
  4. Drive the hips forward to stand tall and squeeze the glutes at the top.

The cue that matters

CueHips back, not down. The knee angle barely changes from start to finish.
AvoidBending the knees until it's just a deadlift, or rounding the back to chase extra depth. Stop where your hamstrings stop you.

Where this sits in the split

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