Legs / Intermediate / Compound (multi-joint)

Barbell Romanian Deadlift

A hip hinge with nearly straight legs that builds the hamstrings, glutes and lower back.

At a glance

Primary

Hamstrings, Glutes

Secondary

Lower back (erectors), Adductors, Forearms & grip, Upper back (rhomboids, mid/lower traps)

Equipment

Barbell

Movement pattern

Hip hinge, Hip extension

Level

Intermediate

Type

Legs, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand tall holding a barbell with an overhand grip in front of your thighs, feet hip-width apart.
2. With a slight bend in the knees, push your hips back and lower the bar along your legs.
3. Keep the back flat and lower until you feel a strong hamstring stretch, around mid-shin.
4. Drive the hips forward to return to standing.

Tips

• Keep the bar close to your legs.
• Do not round the lower back.
• Knee angle stays almost constant.

Common mistakes

• ✗ Chasing depth by rounding the back.

  Why it hurts: Once the hamstrings run out of length, going lower comes from spinal flexion, which strains the lower back.

  ✓ Instead: Push the hips back and stop when they stop moving back, usually just below the knee.

• ✗ Squatting the weight down by bending the knees a lot.

  Why it hurts: It turns the exercise into a sloppy squat and takes the load off the hamstrings.

  ✓ Instead: Set a soft knee bend at the start and keep that angle while the hips move.

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