Library
Intermediate
strength
Romanian Deadlift
Hip-hinge pattern emphasizing hamstrings and glutes with a long eccentric.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Legsprimary
100%Backsecondary
45%Coresecondary
45%LegsBackCore
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Hold bar at hips, soft knees, shoulders packed.
02
Position 2
Push hips back while the bar stays close to the legs.
03
Position 3
Feel a stretch in the hamstrings; stop before lumbar rounds.
04
Position 4
Drive hips forward to stand tall.
Coach cues
- · Think stretch the hamstrings, not lower the bar.
- · Neutral spine always.