Romanian Deadlift

Hamstrings

Romanian Deadlift

LevelIntermediate EquipmentBarbell MechanicCompound ForcePull

A hip-hinge lift where you lower a barbell with nearly straight legs, stretching and strengthening the hamstrings and glutes.

Strength

Primary musclesHamstrings

Secondary musclesCalves Glutes Lower Back

Energy burned

≈ 31 kcalFor 3 × 8–12, rest 90s · ≈ 5.5 kcal/min

Estimate range 24–39 kcal (±25 %)

Muscle mass worked19 %

Effort during a set9.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand holding a barbell at your thighs with an overhand grip, feet hip-width apart.
2Soften your knees slightly and brace your core.

How to perform

1Push your hips back and lower the bar down your thighs.
2Keep your back flat and the bar close to your legs.
3Lower until you feel a strong stretch in your hamstrings.
4Drive your hips forward to stand tall.
5Squeeze your glutes at the top.