Legs · 3–1–1
Romanian Deadlift
Learn Romanian Deadlift with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Hamstrings, Gluteus maximus.
- Equipment
- Barbell, plates, and stable floor
- Suggested tempo
- 3–1–1
PRIMARY MUSCLES
Hamstrings · Gluteus maximus
SUPPORTING MUSCLES
Spinal erectors · Latissimus dorsi · Grip muscles · Core stabilizers
Setup
- Stand holding the bar with feet about hip-width and a soft bend in the knees.
- Keep the bar against the thighs, shoulders away from the ears, and rib cage stacked over the pelvis.
- Brace the lats and abdomen and choose a load that does not force the lower back to round.
Execution
- Move the hips backward while keeping the bar close and the knee angle nearly unchanged.
- Descend only until the hamstrings are loaded and a neutral spine can still be maintained.
- Drive the hips forward with the glutes and hamstrings while the bar follows the thighs upward.
- Finish stacked rather than leaning backward through the lower back.
Breathing
- Inhale and create 360-degree abdominal pressure before moving so the rib cage and pelvis remain stable.
- Exhale gradually through the hardest portion, then inhale during the controlled return.
Common mistakes
- The knees keep moving forward and turn the hip hinge into a squat.
- The back rounds to reach lower or the bar drifts away from the body.
- The knees lock completely or the lower back leans backward at the finish.
Safety
- Begin with an empty bar or light load to verify the hip hinge, close bar path, and neutral spine.
- Use only a load that preserves joint alignment, normal breathing, and a controlled return.
- Stop and seek qualified help for sharp pain, numbness, or weakness in the lower back, hips, knees, or ankles.
RELATED MOVEMENTS
Explore more exercises for this body area
