Romanian Deadlift

Romanian Deadlift is a resistance exercise – strength exercise involving Hamstring, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstring, Gluteus maximus
Secondary muscles: Erector spinae, Adductor magnus, Forearms
Exercise type: Resistance exercise – strength

Exercise technique

Starting load
Stand holding the bar in front of your thighs.
Knees
Slightly bend your knees and largely maintain that angle.
Hip hinge
Push your hips backward as you lean your torso forward.
Bar path
Lower the bar close to your thighs and shins.
Bottom limit
Stop where you feel hamstring tension without bending your lower back.
Return
Press through your soles and bring your hips forward.
Finish
Stop upright without arching your lower back backward.

Key technique points

Do not aim to touch the floor with the bar.
Do not bend your knees deeply as in a squat.
Keep your shoulders away from your ears.
Carry the bar close to the front of your legs.
Send your hips backward on descent.
Do not drive your hips beyond the bar at the top.

Common mistakes

Bar drifting away

As the load moves away from the torso, the moment on the hips and back increases.

Squatting through the knees

The hinge becomes a squat pattern.

Forcing a reach to the floor

The lower back may round beyond the hamstring limit.

Locking the knees

The controlled slight bend is lost.

Extending the head upward

This takes the neck out of the torso line.

Leaning backward

This adds lower-back extension instead of hip extension at the top.

Frequently asked questions