Legs · Compound Exercise
Romanian Deadlift
The Romanian Deadlift is a compound exercise that primarily trains the Hamstrings, with help from the Glutes and Back. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Barbell
Intermediate
Muscles worked
Hamstrings — primary
Glutes — assist
Back — assist
How to perform the Romanian Deadlift
1
Set up
Soft knees (slight bend, locked), push hips straight back.
2
Execute
Bar stays glued to the thighs all the way down.
3
Form check
Stop when hamstrings stretch hard — not when the bar touches the floor.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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