Equipmentbarbell
Difficultyintermediate
glutesupper legs
Barbell Romanian Deadlift
The barbell Romanian deadlift is a strength exercise targeting the glutes, with secondary emphasis on the hamstrings and lower back. It involves hinging at the hips while maintaining a straight back, lowering a barbell to feel a stretch in the hamstrings, and then returning to a standing position.
Step-by-Step Form & Technique
- 1.Stand with your feet shoulder-width apart and your toes pointing forward.
- 2.Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3.Bend at the hips, keeping your back straight and your knees slightly bent.
- 4.Lower the barbell towards the ground, keeping it close to your body.
- 5.Feel the stretch in your hamstrings as you lower the barbell.
- 6.Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
- 7.Squeeze your glutes at the top of the movement.
- 8.Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
Secondary Muscles
hamstringslower back
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Programs & workouts with Barbell Romanian Deadlift
- Push / Pull / Legsprogram
- Upper / Lower 4-Dayprogram
- Strength & Conditioning 3-Dayprogram
- Hybrid Upper/Lower 4-Dayprogram
- Leg Day (Strength)workout
- Lower Body (Strength)workout
- Extended Full Body (58 min)workout
- Lower Body + Jump Finisherworkout