Romanian Deadlift
The Romanian deadlift is the best hamstring exercise and a foundational hip-hinge movement. It loads the hamstrings through a deep stretch while building the entire posterior chain.
How to Perform
Stand with feet hip-width, holding the barbell with an overhand grip just outside your thighs.
Push your hips back while keeping a very slight knee bend (not a full squat).
Lower the bar along your legs until you feel a deep hamstring stretch — typically just below the knee.
Drive your hips forward to return to standing, squeezing your glutes at the top.
Keep the bar as close to your body as possible throughout the entire movement.
Common Mistakes to Avoid
Rounding the lower back — this is the most common and most dangerous mistake.
Bending the knees too much, turning it into a squat.
Not pushing the hips back far enough — the hip hinge is the movement.
Lowering too deep past your flexibility, forcing the back to round.
Muscle Activation
Variations
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