barbell-romanian-deadlift
Stand tall with feet hip-width apart, holding a barbell with an overhand grip, hands slightly wider than shoulders. Initiate the movement by hinging at your hips, pushing your glutes back, and allowing a slight bend in your knees.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Moderate
Primary muscles
- Gluteus maximus
- Hamstrings
- Erector spinae
Secondary muscles
- Adductor magnus
- Rectus abdominis
- Obliques
- Trapezius
- Forearms
Target muscles
- glutes
- legs
- back
How to perform
- 1
Stand tall with feet hip-width apart, holding a barbell with an overhand grip, hands slightly wider than shoulders.
- 2
Initiate the movement by hinging at your hips, pushing your glutes back, and allowing a slight bend in your knees.
- 3
Keep your chest up, shoulders back, and maintain a neutral spine throughout the movement.
- 4
Lower the barbell towards the floor, keeping it close to your legs, until you feel a deep stretch in your hamstrings.
- 5
Pause briefly at the bottom, then drive through your heels, squeezing your glutes to return to the starting upright position.
- 6
Avoid hyperextending your back at the top; finish with hips fully extended and glutes engaged.
Safety & form
Train smart. Read these notes before adding heavy load.
