IntermediatePullHip Hinge
Muscles Worked
Primary
Back
Secondary
HamstringsGlutes
Quick Cues
Equipment Needed
Barbell
- Stand with feet hip-width apart, holding a barbell at hip level with an overhand grip.
- Keep a slight bend in your knees throughout.
- Hinge at the hips and push your glutes back, lowering the bar along your legs.
- Lower until you feel a strong stretch in your hamstrings.
- Drive your hips forward to return to standing.
- Keep the bar close to your body and your back flat the entire time.
- Repeat for the desired number of repetitions.
Common Mistakes
Rounding the lower back
Bending the knees too much
Not hinging at the hips
Pro Tips
Push your hips back first and maintain a slight knee bend throughout
Keep the bar in contact with your legs the entire time
Squeeze your glutes hard at lockout without hyperextending your lower back
Your Progress
Variations
Single-Leg Romanian Deadlift
Dumbbell Romanian Deadlift
Snatch Grip Romanian Deadlift