Romanian Deadlift
Muscle Groups: Hamstrings, Glutes
Romanian Deadlift focuses on Hamstrings, Glutes, with Adductors, Forearm, Lats, Lower Back, Traps, Traps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Romanian Deadlift with proper form and technique.
- 1
Stand with feet hip-width apart, hold a barbell or dumbbells in front of your thighs, palms facing your body.
- 2
Keep a slight bend in your knees and hinge at your hips to lower the weights down along your shins, maintaining a straight back.
- 3
Lower until you feel a stretch in your hamstrings, then push through your heels to return to the starting position, squeezing your glutes at the top.
Tips for Success
These tips will help you perform Romanian Deadlift safely and effectively while maintaining proper form.
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Keep your back flat throughout the movement to avoid injury.
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Do not round your shoulders; maintain a proud chest and aligned head with your spine.
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Avoid using too much weight until you master the form; focus on technique first.
Secondary Muscles
While Romanian Deadlift primarily targets Hamstrings, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Adductors, Forearm, Lats, Lower Back, Traps, Traps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Romanian Deadlift, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Romanian Deadlift, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
