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How to do the Barbell Romanian Deadlift

Glutes & HamstringsGlutes & HamsBarbellIntermediate

The barbell Romanian deadlift is one of the most effective movements for building thick, powerful hamstrings and glutes through a full stretch-to-contraction demand that machines simply cannot replicate. Master this lift and you build the posterior chain strength that carries over to every pull, hinge, and athletic movement you train.

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Muscles worked

Primary
GlutesHamstrings
Secondary
Lower backCalves

Step-by-step

  1. Stand with feet hip-width apart, grip the barbell just outside your thighs, and brace your core hard before you move an inch.
  2. Push your hips back as you lower the bar along your legs, maintaining a neutral spine and slight knee bend throughout the descent.
  3. Lower until you feel a deep stretch in your hamstrings, typically mid-shin for most lifters, without rounding your lower back.
  4. Drive your hips forward to lock out at the top, squeezing your glutes hard at full extension before starting the next rep.

Common mistakes

  • Rounding the lower back under load, which shifts stress off the hamstrings and onto the spine, fix this by bracing your abs and pulling your chest tall before each rep.
  • Letting the bar drift away from your body during the descent, which multiplies spinal load, fix this by dragging the bar lightly up your shins and thighs on every rep.
  • Bending the knees too much and turning it into a conventional deadlift, fix this by consciously initiating the movement with a hip hinge and keeping that same knee angle throughout the entire set.

Pro tip — At the bottom position, actively push the floor away with your feet as if trying to spread the ground apart, this cue increases hamstring tension before you initiate the drive up and eliminates the common mistake of jerking the bar off the bottom.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Glutes & Hamstrings exercises

Barbell Bench SquatBarbell Bench SquatBarbell DeadliftBarbell DeadliftBarbell Front SquatBarbell Front SquatBarbell Lying Lifting (On Hip)Barbell Lying Lifting (On Hip)Barbell Seated Good MorningBarbell Seated Good MorningBarbell Step UpBarbell Step Up
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