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Romanian Deadlift

Romanian Deadlift

LegsDumbbells / barbellIntermediatePlans: 1, 2, 3, 4, 5, 6, 7 days
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
HamstringsGlutesLower backForearms

Primary muscle

Hamstrings + glutes + spinal erectors

Secondary

Traps, forearms

How to do it

Soften the knees slightly. Push the hips back, lower the weight close to your legs, and drive the hips forward once you feel the hamstring stretch.

Common mistake

Rounding the back; letting the weight drift away from the legs. Stop if you feel lower-back pain.

Alternative

Leg Curl + Hip Thrust
Kettlebell DeadliftLeg CurlBarbell DeadliftSingle-Leg Romanian DeadliftBack Extension

Your results

No logs yet. Suggested start: bodyweight, increment 2 kg/hand.

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My planSwap exercises, create your ownNutritionCalories, protein, sample dayProgramPhases, warm-up, cool-downRulesSafety, pain ruleSettingsGoal, days, style, equipment

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