Legs

Romanian Deadlift

Lower the barbell while keeping your legs straighter than in a conventional deadlift.

The Romanian deadlift is a compound exercise targeting the hamstrings and glutes, ideal for building lower body strength and improving flexibility.

How to do Tips

Body Part: Legs
Level: Intermediate
Muscles: Hamstrings
Glutes
Lower Back
Modality: Compound
Direction: Pull
Equipment: Barbell
Goal: Strength
,
Hypertrophy

How to do:

1. Stand with your feet hip-width apart and hold a barbell with a hip-width grip. 2. Keep your back straight and chest up. 3. Lower the barbell by hinging at your hips while keeping a slight bend in your knees. 4. Lower the bar until you feel a stretch in your hamstrings. 5. Return to the starting position by driving your hips forward. 6. Repeat for 8–12 reps per set, performing 3–4 sets total.

Tips:

- Keep the barbell close to your legs throughout the movement. - Avoid rounding your back to prevent injury. - Focus on hinging at the hips rather than bending at the knees. - Control the movement for a full range of motion and better muscle activation.

This exercise in Workout Days

Upper/Lower Split Intermediate

Legs & Core Power Boost

Intermediate

12 weeks

Hypertrophy Focus Intermediate

Legs & Core Power

Intermediate

10 weeks

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