Romanian Deadlift
Hamstrings · Glutes · Lower back
3Sets
8Reps
30 kgLoad
Trial — Never done before. First do 20 kg x 10 technique reps.
Sets done
0 / 3 · 8 reps · 30 kg
- 1
Hold the bar at hip level, feet hip-width apart.
- 2
Push your hips back while keeping legs almost straight.
- 3
Lower the bar along your legs until you feel a hamstring stretch.
- 4
Drive hips forward to return to standing.
- Form cues
- Hinge at the hips, don't squat down
- Bar stays close to your legs
- Flat back the whole time
Plan B — equipment busy or missing?
Dumbbell Romanian Deadlift
Same hip-hinge pattern with simpler equipment. Same 3 x 8 — adjust load so the final reps still leave 1-2 in reserve.