1 / 6Romanian Deadlift
A hip hinge with a barbell that stretches and strengthens the hamstrings and glutes. The best way to learn to bend from the hips.
LegsGlutesBack
- Level
- Intermediate
- Equipment
- Barbell
- Main muscle
- Legs
- Also works
- Glutes, Back
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
Train with this in the free GymBody app
Every view on your phone, a set counter and a weekly plan made for you. In English and Hindi.
See the app · coming soonHow to do it
- 1Stand holding a barbell at hip height, knees slightly bent.
- 2Push your hips back and lower the bar along your legs.
- 3Stop when you feel a stretch in your hamstrings.
- 4Drive your hips forward to stand back up.
Common mistakes
- Bending the knees too much, turning it into a squat
- Rounding the back to reach lower
- Letting the bar drift away from the legs
Tips
- Push your hips back as the bar slides down your thighs
- Stop when you feel a strong stretch behind the knees
- Keep the bar close the whole way
Questions
How is it different from a regular deadlift?
The RDL starts standing and stops around the knees or mid-shin, keeping tension on the hamstrings. A deadlift starts from the floor each rep.
Dumbbells or barbell?
Both work. Dumbbells are easy to start with at home or when learning.
More Legs exercises
See all exercises →
Your weekly plan, free
Answer 5 questions in the GymBody app and get a plan for the gym or for home.
See the app · coming soonRun a gym?
Give your members these guides in your own app
Members, fees, WhatsApp reminders and workout plans in one place.
Try GymBody free