Romanian Deadlift: how to do it right
In short: The Romanian deadlift targets the hamstrings by loading them in a lengthened position, hip flexed and knee nearly straight.
How to do it, step by step
- 1Bar close to your shins, feet hip-width apart, knees barely unlocked (5-10 degrees).
- 2Push your hips back, the bar slides along your thighs, back flat.
- 3Lower until you feel a strong hamstring stretch, without rounding your lower back.
- 4Brake the bottom phase for 2 to 3 seconds, with no bounce or jerk.
- 5Come back up by pushing the floor away and driving your hips forward, lock out your glutes at the top without hyperextension.
- 6Keep the bar against your body through the whole range.
The mistake to avoid
Don't bend your knees too much, push your hips back.
Other common mistakes
- Rounding your lower back at the end of the descent: keep your spine neutral and stop where your back can no longer stay flat.
- Bending the knees like a squat: it's a hip hinge, send your hips back instead of bending your knees.
- Dropping down in free fall with a bounce: brake for 2-3 seconds to load the hamstring stretch.
- Moving the bar away from your body: keep it against your legs to limit the lumbar lever arm.
Muscles worked
- Main:
- Hamstrings
- Supporting:
- Glutes, Back (thickness)
Hamstrings (semitendinosus, semimembranosus, biceps femoris): prime mover through hip extension and eccentric control. Gluteus maximus: co-driver of hip extension. Spinal erectors and lats: keeping the spine neutral and building back thickness. Shoulder girdle and forearms brace isometrically.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Good Morning ›
- Kettlebell Good Morning ›
- Dumbbell RDL ›
- Kettlebell Deadlift ›
- Dumbbell Romanian Deadlift ›
Frequently asked questions
How far down should I go?
Go down to a real hamstring stretch, no more. Tension is highest at the bottom when the hip is flexed and the hamstrings fully lengthened: that's where the growth happens. Don't chase the floor at all costs, your depth is limited by your flexibility. The stopping point is when your back can no longer stay flat.
I don't feel anything, is that normal?
You should feel a strong stretch at the back of your thighs at the bottom. If you mostly feel your lower back, it's often because you're rounding or bending your knees too much: send your hips well back and keep your back flat. Go down to the max stretch you can hold without your back moving, that precise, controlled point is what works the hamstrings.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, down to the stretch, with no bounce or jerk at the bottom. The way up is firmer but stays controlled. It's the braking in the bottom phase that loads the hamstrings, not the speed on the way back.
How should I breathe?
Breathe in and hold the air at the top before going down, keep this abdominal and lower back bracing through the whole stretch phase to protect the spine. Breathe out on the way up, once past the hard point. Never let the air out at the bottom when your back is loaded.
Do I need to warm up first?
Yes, mandatory here since the lower back is involved. Do 1 to 2 light sets building the weight up gradually, working the hip hinge with no weight first. They don't count in your prescribed sets.