Hamstrings · GlutesIntermediate
Romanian Deadlift (Barbell)
How to do it
- 1
Stand holding a barbell at your thighs with a shoulder-width grip.
- 2
Soften your knees and push your hips back, sliding the bar down your legs.
- 3
Lower until you feel a strong hamstring stretch — usually mid-shin — with a flat back.
- 4
Drive your hips forward to return to standing.
Common mistakes
- Rounding the back to reach lower.
- Bending the knees too much, turning it into a squat.
Tips
- Think 'hips back', not 'bar down'.
- Keep the bar in contact with your legs the whole time.
Alternatives
More hamstrings exercises
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