Glutes · Barbell

Barbell Romanian Deadlift

Intermediate

Hinge at hips, slight knee bend. Squeeze glutes hard at top.

Demonstration unavailable

Follow the written setup and technique cues below.

Start Pose

Stand tall, bar at hip level

Hinge back slightly, soft knee bend

Shoulders back, lats engaged

Finish Pose

Push hips back until hamstrings are fully stretched

Bar stays close to legs throughout

Back stays flat — no rounding

Training Cues

✓Push your hips back — not your knees down

✓Feel the stretch in your hamstrings, not your lower back

✓Drag the bar up your legs on the way up

Watch For This

Rounding your lower back at the bottom

Bending knees too much (becomes a deadlift)

Bar drifting away from your body

💪 Primary Muscles

● PRIMARY

1/3

Hamstrings

Swipe to explore

Primary

HamstringsGluteus Maximus

Secondary

Erector Spinae

Stabilizers

Core

Pro Tip

Think "hips to the wall behind you." This forces a true hinge and keeps the tension in your hamstrings.

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