Romanian Deadlift

Hamstrings CalvesGlutesLower Back

BarbellIntermediatePullCompound

Amigo Pick A hip hinge that builds your hamstrings and glutes. It teaches the back-safe way to pick things up.

Track Romanian Deadlift in MyoAmigo Log your sets, see a starting weight tuned to you, and get an honest read on every session.

Estimated starting range low

160–209.5 lb × 8–12 Typical for your bodyweight

How to do it

1Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
2Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
3Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
4Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
5Repeat for the recommended amount of repetitions.

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