Movement overview

The Romanian Deadlift (RDL) is a compound exercise that primarily targets the hamstrings, glutes, and lower back. It involves hinging at the hips while maintaining a slight bend in the knees, allowing for a deep stretch in the posterior chain. This exercise is effective for building strength and muscle mass in the lower body and improving overall hip mobility.

Step-by-step cues

1. Stand with feet hip-width apart, holding a barbell with an overhand grip in front of your thighs.
2. Keep your chest up, shoulders back, and core engaged throughout the movement.
3. Initiate the movement by pushing your hips back while maintaining a slight bend in your knees.
4. Lower the barbell along your legs, keeping it close to your body, until you feel a stretch in your hamstrings.
5. Ensure your back remains straight and avoid rounding your shoulders.
6. Pause briefly at the bottom of the movement, then drive your hips forward to return to the starting position.

Technical tips

• Focus on hinging at the hips rather than bending at the waist to maximize hamstring engagement.
• Keep the barbell close to your body to maintain balance and reduce strain on your lower back.
• Engage your core muscles to stabilize your spine throughout the exercise.
• Avoid locking out your knees; maintain a slight bend to protect them from excessive strain.
• Control the descent of the barbell; avoid letting it drop too quickly to ensure proper muscle activation.
• Start with lighter weights to master the form before progressing to heavier loads.