Romanian Deadlift

A hip-hinge movement emphasizing the hamstrings and glutes.

How to do it

1. Stand holding a barbell at hip level with an overhand grip.
2. Hinge at the hips, pushing them back while keeping legs nearly straight.
3. Lower the bar along your legs until you feel a hamstring stretch.
4. Drive your hips forward to return to standing.
5. Repeat.

Tips

• Keep your spine neutral and avoid rounding the lower back.
• Maintain the same slight knee bend for the entire rep.
• Go only as deep as your hamstring flexibility allows.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Erector spinae