Romanian Deadlift
The Romanian Deadlift is a barbell exercise that primarily targets the hamstrings, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Romanian Deadlift
- 1Stand with your feet about hip-width apart, barbell in front of you, and grip it just outside your legs with straight arms. Lift the bar to stand tall so it rests against the front of your thighs, keep a slight bend in your knees, brace your abs, pull your shoulders back, and keep your back flat.
- 2Push your hips back and slide the bar down your thighs toward mid-shin, keeping it close to your body and lowering in about 2–3 seconds as you breathe in, stopping when you feel a strong stretch in your hamstrings but your back is still flat. Press your feet into the floor, squeeze your glutes, and drive your hips forward to stand back up in 1–2 seconds, breathing out as you return to the starting position without leaning back at the top.
Coach tips
- Keep the bar close to your legs the whole time, almost brushing your thighs and shins, so your lower back stays safe.
- Think about pushing your hips back instead of bending your knees a lot; your knees should stay slightly bent but not locked.
- Only go as low as you can while keeping your back flat—if it starts to round, shorten the range of motion or lower the weight.
Train hamstrings smarter
One rep, one set. Hypro turns the Romanian Deadlift into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Romanian Deadlift weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Romanian Deadlift fits right into proven hypertrophy and strength templates.
