Skip to content
Gymie
Get the app

How to do the Romanian Deadlift

The Romanian Deadlift is a compound barbell exercise that mainly works your hamstrings and glutes, with help from your lower back. Focus on three things: push hips back, not down; bar slides down your thighs; stop at a hamstring stretch.

HamstringsGlutesLower backBarbell

Setup

  1. 1Start standing
  2. 2Soft knees
  3. 3Bar close to thighs

Three cues

  1. 1Push hips back, not down
  2. 2Bar slides down your thighs
  3. 3Stop at a hamstring stretch

Most common mistake

Rounding to reach lower

Stop at the stretch

In Hindi · हिन्दी में

  1. 1कूल्हे पीछे, नीचे नहीं
  2. 2बार जाँघों से सटकर नीचे जाए
  3. 3हैमस्ट्रिंग में खिंचाव पर रुकें

आम गलती: नीचे पहुँचने के लिए कमर गोल हो तो, खिंचाव पर रुकें

Alternatives to the Romanian Deadlift

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Romanian Deadlift set and says the cue that matters — in English or हिन्दी.

Get early access

General guidance, not medical advice. Stop if you feel sharp pain and see a professional.