How to Do Romanian Deadlift: Step by Step
- Stand with feet hip-width, barbell at hip height
- Push hips back while keeping knees slightly bent
- Lower bar along your legs until you feel a deep hamstring stretch
- Drive hips forward to stand, squeezing glutes at the top
Common Mistakes to Avoid
- Rounding the lower back — keep it neutral throughout
- Bending knees too much (this becomes a squat, not RDL)
- Letting the bar drift away from your legs
Romanian Deadlift Tips
- Think 'push hips to the wall behind you' — not 'bend forward'
- The bar should travel in a straight line, grazing your thighs
- Start light to learn the hip hinge pattern
- A slight knee bend is fine — locked knees add injury risk
Muscles Worked
hamstringsglutesback
Equipment
barbell
Tracking
Count reps