Hinges, bridges and glutes

Romanian deadlift

Muscles worked: Hamstrings · glutes · back extensors · trunk

How to do it

1. Set up. Stand tall holding the weights close to your thighs. Brace your trunk and keep a soft bend in your knees.
2. Move. Push your hips back, keeping the weights close and your back controlled. Stop before you need to round your back or change the knee bend.
3. Finish. Drive your hips forwards to stand tall. Squeeze the glutes gently without leaning backwards. With a barbell, keep the bar touching your legs all the way down and up, use a weight you can control for every rep, and put the bar down if your back starts to round.

Form cues

• Stand tall holding a dumbbell in each hand in front of your thighs, feet hip-width apart.
• Soften your knees a little and keep them there.
• Push your hips back and let the dumbbells slide down close to your legs.
• Keep your back flat. Stop when you feel a strong stretch in your hamstrings or your back starts to round.
• Drive your hips forward to stand up tall.

Muscles worked

The Romanian deadlift (RDL) works your hamstrings and glutes. The muscles along your spine work to hold your back flat, and your grip works to hold the dumbbells.

Easier and harder versions

Easier

• Lighter weights.
• A shorter range.
• Practise the hinge with your hands on your hips.

Harder

• Heavier dumbbells.
• A slow 3-second lowering.
• A single-leg Romanian deadlift.

Common mistakes

• Turning it into a squat by bending your knees a lot.
• Rounding your back to reach lower.
• Letting the dumbbells drift away from your legs.
• Leaning back at the top.

Where it appears in the member plans

Romanian deadlifts are in almost every plan, from Beginner Reset (3 sets of 10) and Strength Builder (5 sets of 5) to the 12-Week Home Plan: Dumbbells or Band (4 sets of 8 to 12), Cardio & HIIT and Walking & Hiking.

Romanian deadlift questions