Duration required
Focus Area required
 s rest

Romanians Deadlift RDL

Key Points:

  • Stand straight with a slight bend in the knees.

  • Hinge forwards, where the weights go down to your mid shins.

  • Hinge back upwards to the start position.

Common Mistakes:

  • Arching the back.

  • Bending the knees too far forward.

  • Rushing repetitions.

Where you should 'feel it':

Primary Muscles:
Glutes, Hamstrings, Lower Back
Secondary Muscles:
Quads, Abs
Muscle diagram with the following muscles highlighted Glutes, Hamstrings, Lower Back, Quads, Abs

Similar Exercises

With the bar racked at just above knee height, grip the bar at just wider than shoulder width with an overhand grip. Lift up the bar and take a couple of steps back. Position your feet hip width apart, pointing them slightly outwards and have a soft bend in the knees.

Start by pushing your hips back, to hinge forward, keeping your back straight and chest out. Hinge downwards until you feel a stretch in the hamstrings. Hold briefly, then push the hips forward, squeezing your glutes to hinge back to the starting position. The bar should follow a straight line close to the front of your shins when performing the movement. Activate your core and have your shoulders square to keep a straight back throughout the exercise. Repeat for the desired amount of repetitions.

Avoid rounding the back or bending the knees forward.

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