Exercise guide
Barbell Romanian Deadlift
Glutes · Barbell
Form cues
- Stand feet shoulder-width, soft knees
- Hinge hips, lower bar close
- Push hips forward, squeeze glutes
How to do Barbell Romanian Deadlift, step by step
- 1Stand with your feet shoulder-width apart and your toes pointing forward.
- 2Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3Bend at the hips, keeping your back straight and your knees slightly bent.
- 4Lower the barbell towards the ground, keeping it close to your body.
- 5Feel the stretch in your hamstrings as you lower the barbell.
- 6Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
- 7Squeeze your glutes at the top of the movement.
- 8Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
Muscles worked
- Main muscle
- Glutes
- Equipment
- Barbell
Sets and reps
How the free programs use it:
- Push / Pull / LegsLegs · 3 × 8–10
- Bro SplitLegs · 3 × 8–10
- Arnold SplitLegs · 3 × 8–10
- Upper / LowerLower A · 3 × 8–10
- Full BodyFull Body B · 3 × 8–10
- PPL + Upper / LowerLegs · 3 × 8–10
- PPL / Arnold HybridLegs A · 3 × 8–10
- Lower Body / Glute FocusGlutes & Hamstrings · 3 × 8–10
- 2-Day Full BodyFull Body A · 3 × 8–10
- Power + Size Upper / LowerLower Size · 3 × 8–10
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.