Strengthen Legs and Glutes with Romanian Deadlift

Romanian Deadlift

Rep Range

10–20

Hints

Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of you with palms facing your thighs. Keep a slight bend in your knees throughout the movement. Initiate the movement by hinging at your hips, pushing your buttocks back while lowering the dumbbells close to the front of your legs. Your back should remain straight, and your chest should stay forward and up. Lower as far as your flexibility allows without rounding your back, usually to just below the knees or mid-shin level. Squeeze your glutes and hamstrings, then push your hips forward to return to the starting position.

Common Mistakes

Rounding the back during the movement. Not hinging at the hips and instead bending too much at the knees, turning the movement into a regular squat. Letting the dumbbells drift away from the body, which puts unnecessary strain on the back.

Breathing

Inhale as you hinge at the hips and lower the dumbbells. Exhale as you squeeze your glutes and hamstrings to return to the standing position.

Muscle Focus

Primary Muscles

Quads, Glutes, Erector Spinae

Secondary Muscles

Hamstrings, Adductors, Traps, Lower Back, Latissimus Dorsi

Tertiary Muscles

Core, Calves