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Romanian Deadlift

HamstringsGlutesLower backBarbell or dumbbells

Reference video coming soon

Perfect formReference

Check your form

Film 2–3 reps from the side. Max 60 seconds.

MP4 or MOV, up to 60 s and 100 MB. Your video never leaves your phone.

How to film

Angle
side on
Height
Hip height
Distance
3 m away
  • Film from the side
  • Whole body in frame
  • At least 3 reps
  • Good light, fitted clothing, nobody else in shot

Key points

Setup

  1. 1Stand tall holding the bar, feet hip width
  2. 2Soft knees, shoulders back

Execution

  1. 1Push the hips back, bar slides down the thighs
  2. 2Knee angle stays almost fixed
  3. 3Lower until you feel a strong hamstring stretch, back flat
  4. 4Drive the hips forward to stand

Common faults

  • Squatting it

    Knees bend too much and the hips drop.

  • Not hinging

    Torso barely moves.

  • Neck hyperextended

    Looking up throughout.

  • Rounded back

    Spine flexes to reach lower.