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Romanian deadlift
LegsIntermediate
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Biceps femoris (hamstring)· HighSemitendinosus· HighSemimembranosus· HighGluteus maximus· HighErector spinae· Medium
Hamstrings and glutes with barbell.
Target muscle
Biceps femoris (hamstring)SemitendinosusSemimembranosusGluteus maximusErector spinae
Equipment needed
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Step-by-step guide
- 1Stand hip-width, hold the bar in front of the thighs, knees softly bent and fixed.
- 2Retract the shoulder blades and brace the core, keep the back perfectly straight.
- 3Push the hips back, lower the bar along the legs to mid-shin, feeling the hamstrings stretch.
- 4Squeeze the glutes to drive the hips forward to standing, don't over-lean back.
Safety notes
Chuyển động từ HÔNG, không phải từ lưng — cảm nhận căng gân kheo, không cong lưng để hạ thấp hơn.
Thanh đi sát thân suốt.
Không cần chạm sàn — dừng khi gân kheo căng tối đa mà lưng vẫn phẳng.
Correct form tips
- Keep the bar close to the body the whole time.
- It's a hip hinge — knees stay slightly bent and fixed, not a squat.
- Only go as low as you can while keeping the back flat.
Mistakes to avoid (injury risk)
- Rounding the back → very harmful to the spine.
- Bending the knees too much (turning it into a squat) → loses hamstring work.
- Letting the bar drift from the body → extra lower-back stress.