hamstrings · Barbell · Intermediate
Romanian Deadlift
The Romanian deadlift is the hip hinge that builds the hamstrings and glutes better than any other lift. The bar never touches the floor, so the muscles stay under tension the whole set.
Why it's in a glute program: The best loaded hinge for glutes and hamstrings.
How to do the romanian deadlift
- Put 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.
- Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
- Keeping 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.
Form cues
- Push the hips back with soft knees.
- Bar stays in contact with the legs.
- Squeeze the glutes to stand up straight.
Muscles worked
Primary: hamstrings. Movement pattern: hip hinge. Equipment: barbell.
Programs that use the romanian deadlift
In Glute Max this exercise appears in 5 of the coach-built programs, including Glute Growth Engine — 4 Day, Peach Overload — 5 Day, Round & Lift Blueprint — 4 Day. Every program shows the animated form guide above on the workout screen.
