intermediate · legs
Romanian Deadlift
Hamstring and glute hinge with a soft knee—stretch under control.
Quick answer
From standing, push the hips back with a soft knee bend, slide the bar down the thighs until you feel a strong hamstring stretch, then drive the hips forward to stand.
RDLs teach the hinge without the complexity of pulling from the floor every time. They're also excellent for people who 'can't feel' their hamstrings on machines.
Form cues
- Bar stays close to the legs
- Hips back, not knees forward
- Neutral spine—stop before rounding
Common mistakes
- Turning it into a squat
- Rounding to chase depth
- Yanked lockouts with hyperextension
Programming notes
3–4 × 6–10. Pair with a squat or lunge pattern.
barbell