- Feels in
- Hamstrings, glutes, lower back
- Needed
- Two dumbbells or a barbell
Step by step
- 1Stand tall with the dumbbells in front of your thighs, knees slightly bent.
- 2Push your hips back and let the weight slide along your legs.
- 3Lower to about mid-shin or until you feel a stretch, keeping a flat back.
- 4Drive your hips forward to come back up and squeeze your glutes at the top.
Watch for
- Hips back, not down
- Weight stays against your legs
- Stretch in the hamstrings
Common mistakes
- Lowering by bending your knees instead of your hips.
- Sagging down with a rounded back to go further.
Too heavy
Glute bridge on the floor, or the same movement without weight to practice the technique.
Too light
On one leg, or with a barbell and a three-second lowering tempo.
Injury prevention —
Stop lowering at the point where your back wants to round, even if you could go further. The stretch should be in your hamstrings, not in your lower back.
Frequently asked questions
Which muscles does the Romanian deadlift train?
Hamstrings, glutes, lower back
What do you need for the Romanian deadlift?
Two dumbbells or a barbell
What are common mistakes in the Romanian deadlift?
Lowering by bending your knees instead of your hips. Sagging down with a rounded back to go further.
What if the Romanian deadlift is too hard?
Glute bridge on the floor, or the same movement without weight to practice the technique.
How do you make the Romanian deadlift harder?
On one leg, or with a barbell and a three-second lowering tempo.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
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