Fitorex

Romanian Deadlift

Great hamstring stretch; excellent for hypertrophy with less axial fatigue than the conventional deadlift.

  • Compound
  • Barbell
  • Intermediate

How to do it

  • Push your hips back, do not bend at the waist
  • Knees slightly bent and fixed
  • Lower until you feel a hamstring stretch (around mid shin)
  • Neutral back, bar grazing your thighs

Sets, reps and tempo

Ranges: 6–10 reps · 1–3 RIR

Tempo: Lower for 3 s pushing your hips back; drive up squeezing your glutes

Common mistakes

  • Bending your knees too much (it turns into a deadlift)
  • Rounding your back while chasing more range
  • Lowering the bar below the point where your hamstring mobility lets you keep a neutral back

Muscles worked

Primary

  • Hamstrings
  • Glutes

Secondary

  • Erectors / lower back
  • Back

Alternatives

PreviousConventional Deadlift
Form animation: Romanian Deadlift
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Barbell
Level
Intermediate
Pattern
Hip-dominant
Stimulus / fatigue
High
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