Strength · Hinge · Barbell
Romanian Deadlift
Romanian Deadlift is a strength exercise with a barbell that mainly works the hamstrings, with help from the glutes, lower back and forearms.
How to do it
- Soft knees that stay put
- Push the hips back, keep the back neutral
- Lower until you feel the hamstrings stretch
- Squeeze the glutes to stand up
In Sets Ahead
Sets Ahead starts you on 3 sets of 5–8 reps with 3:00 rest. When every set reaches 8 reps, the weight goes up 5 kg, or 10 lb if you train in pounds.
Warm-up sets are planned from your first work set: the empty bar, then 40, 60 and 80 %.
Muscles worked
Mainly
- Hamstrings
Also
- Glutes
- Lower back
- Forearms
Joints it loads
- Lower back a lot
- Grip and forearms some
- Hip some
With an injury here, the app warns you before this exercise.
Log it in Sets Ahead
Sets Ahead works out your next set of romanian deadlift, and every other lift, from your own numbers.
Test it before releaseSimilar exercises
The same movement, done another way: what the app suggests when you swap.