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Hamstrings

Romanian Deadlift

Strong hamstring stretch at the bottom - almost uncomfortable. Glute squeeze on the lockout.

Complexity · Highstrengthintermediate+Barbell
Check Your Form
  • Glutes
  • Hamstrings
  • Hamstrings - Deep inner hamstring
  • Hamstrings - Inner hamstring
  • Hamstrings - Outer hamstring
  • Lower back
  • Outer hamstring
  • Inner hamstring
  • Deep inner hamstring

PrimarySecondary

What it hits

Parts of the target muscle.

  • Outer hamstring

    Hit

    Biceps femoris.

  • Inner hamstring

    Hit

    Semitendinosus.

  • Deep inner hamstring

    Hit

    Semimembranosus - sits underneath the inner hamstring.

The movement

Get it right, not roughly right.

Optimal form

6:21· Jeff Nippard

HOW TO DO ROMANIAN DEADLIFTS (RDLs): Build Beefy Hamstrings With Perfect Technique

Hinge bottom

Lockout

Bar starts at the hips. Push hips back keeping the bar against the legs, knees soft. Lower until you feel a hamstring stretch - not until the bar hits the floor. Drive the hips forward to stand.

Common mistakes

  • Squatting it down by bending the knees instead of hinging the hips.
  • Letting the bar drift forward off the legs.
  • Going past the hamstring stretch - the lower back takes over.

Where you should feel it

Strong hamstring stretch at the bottom - almost uncomfortable. Glute squeeze on the lockout.

Injury risk · 7/10

SafetyThe stretch should stay in the hamstring belly. The instant it travels into the lower back, you've gone past your hinge - stand up.

Progression

Step back, or step up.

Same movement family, different rung. Harder versions sit above, easier versions below — tap a rung to land there.

  1. Progress toDeficit RDLStand on a small platform to extend the hamstring stretch.
  2. Progress toSingle-leg RDLHalf the load, twice the balance demand. Builds glute med.
  3. You're hereRomanian Deadlift
  4. Step back toHip thrustSame posterior chain target, spine supported on a bench.
  5. Step back toDumbbell RDLEasier to keep the bar path clean - dumbbells stay at your sides.

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains hamstrings. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Dumbbell RDL

    Same hinge, dumbbells.

    95% on target

    On target

    Same target, minor adjustment.

  • Snatch-grip RDL

    Very wide grip.

    95% on target

    On target

    Adds upper back.

  • Single-leg RDL

    One leg, dumbbell in opposite hand.

    90% on target

    On target

    Glute med + balance.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes

Coach note

The single most important hamstring exercise - and the one most beginners do wrong.

Evidence