At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Hinge |
| Primary muscle | Hamstrings |
| Also works | Glutes, Lower Back, Forearms |
The movement, step by step.
- Begin standing with the bar in front of your thighs, feet hip-width, and knees softly bent. Use a rack or a controlled deadlift to reach this position.
- Brace your trunk and move the hips backward while the bar slides close to the thighs and shins.
- Lower until you feel a strong but comfortable hamstring stretch and can still maintain your back position.
- Drive the hips forward to stand, keeping the bar close. Finish with glutes engaged and ribs over the pelvis.
Technique cues
- Keep a small, consistent knee bend.
- Reach the hips back rather than the hands down.
- Stop the descent before the spine starts rounding.
Common mistakes
- Turning each rep into a squat by bending the knees progressively.
- Chasing the floor after the hips have stopped moving.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Romanian Deadlift (Barbell) | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Barbell - Romanian Deadlift, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.