Romanian Deadlift
- Reps
- 8–12
- Kit
- Dumbbell
How to do it
- 1
Stand with your feet about hip-width apart and hold the dumbbells in front of your thighs.
- 2
Keep your knees slightly bent. Breathe in and push your bottom backward while the dumbbells stay beside your legs.
- 3
Stop around knee to mid-shin height, or sooner when your hamstrings feel tightly stretched.
- 4
Breathe out and use your hamstrings and glutes to bring your body upright. Finish without leaning backward.
Where you should feel it: A stretch down the back of your thighs.
What your coach says mid-set
- “Push your hips back”
- “Keep the weights close”
- “Long flat back”
Common mistakes
Rounding your back
Keep a long flat back and stop the rep where it starts to round.
Squatting instead of hinging
Send your hips backward, not down. Your knees stay softly bent.
Felt it somewhere else?
Where did you feel it?
Shorten the range and stop where your back can stay flat. Your hamstrings should feel this, not your back.
Other versions
- Kettlebell Romanian Deadlift
- Single-Leg Romanian Deadlift
- Band Romanian Deadlift
- Medicine Ball Romanian Deadlift
- Single-Leg Dumbbell Romanian Deadlift
- Dumbbell B-Stance Romanian Deadlift
Your personal trainer, minus the $150 and awkwardness
500+ exercises with modifications customized to you.
Download on the App StoreAndroid coming soon