Romanian Deadlift

About the movement

A hinge movement that targets the hamstrings and glutes without the full deadlift start position. The RDL is the best builder of hamstring mass and strength.

How to do it

1. 1

   Stand holding the bar at hip height, feet hip-width apart, slight bend in the knees.

2. 2

   Hinge at your hips, pushing them backward as the bar slides down your thighs.

3. 3

   Lower until you feel a deep stretch in your hamstrings, keeping your back flat.

4. 4

   Squeeze your glutes and drive your hips forward to return to standing.

Form tips

• •Push your hips back, do not bend your knees more to sit down.
• •Keep the bar in contact with your legs the whole way down.
• •Stop the descent when your hamstring stretch feels maxed, even if the bar is above your knees.