Exercises

Barbell Romanian deadlift

Hinge at the hips to train the hamstrings and glutes while the back extensors stabilize the torso.

Romanian deadlift with softly bent knees, hips back, neutral spine and bar close below the knees.

Barbell · Weight plates · Collars

Source: NASM · Romanian Deadlift Barbell

Step by step

  1. Take a light bar from a suitable rack and stand hip-width, hands just outside your thighs and collars fitted.
  2. Brace your torso, soften the knees and push the hips backward while keeping the bar close to your legs.
  3. Lower only as far as your neutral back and controlled hamstring tension allow; the plates need not reach the floor.
  4. Push through your feet and bring the hips forward to stand tall; return the bar securely to the rack.

Common mistakes

  • Rounding the back or letting the bar drift away.
  • Turning the movement into a squat or leaning back at the top.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.