IFIRONFORM
Log inStart free
Romanian Deadlift
HAMSTRINGS

Romanian Deadlift

Muscles worked
Hamstrings · Glutes · Spinal erectors
Level
Foundation
Suggested
4 sets · 8–15 reps · 90 sec rest
Log it free in IronForm

How to do it

  1. Setup

    Brace the trunk, keep the load close and unlock the knees before pushing the hips back.

  2. Execution

    Hinge until hamstring tension peaks, then drive the hips through without leaning backward.

  3. Avoid

    Avoid rounding the back or turning the hinge into a squat.

  4. Overload

    When you complete every prescribed set at the top of the rep range with clean form, increase the load by 2.5–5% next session.

Similar exercises

B-Stance Romanian DeadliftB-Stance Romanian DeadliftHamstrings · Glutes · Spinal erectorsCable Romanian DeadliftCable Romanian DeadliftHamstrings · Glutes · Spinal erectorsDumbbell Romanian DeadliftDumbbell Romanian DeadliftHamstrings · Glutes · Spinal erectorsKettlebell Romanian DeadliftKettlebell Romanian DeadliftHamstrings · Glutes · Spinal erectorsKettlebell Single-Leg Romanian DeadliftKettlebell Single-Leg Romanian DeadliftHamstrings · Glutes · Spinal erectorsSmith Machine Romanian DeadliftSmith Machine Romanian DeadliftHamstrings · Glutes · Spinal erectors

All Hamstrings exercises

Track it, don't guess it.

Log the Romanian Deadlift in IronForm and see your last numbers every time you train it.

Join us now, create your free account

Already a member? Log in