How to Do a Romanian Deadlift

Hamstrings, glutes, lower back · Dumbbells · By Coach Melo, ISSA Certified Personal Trainer

The Romanian deadlift is a hip-hinge exercise that builds your hamstrings, glutes and lower back. Done well, it teaches you to bend from the hips instead of rounding your spine, which protects your back in everyday life.

Quick form cues

• Soft knees, push your hips straight back
• Keep the dumbbells close to your legs
• Flat back, then stand tall by squeezing your glutes

Suggested start: 3 sets of 10 reps. Stop if anything hurts, and ask Coach Melo to adjust it for you.

Step-by-step instructions

1. 1Stand tall with your feet hip width apart, holding a dumbbell in each hand in front of your thighs with your palms facing you.
2. 2Soften your knees slightly and keep that small bend throughout.
3. 3Push your hips straight back, as if closing a car door with your butt.
4. 4Lower the dumbbells along your thighs and shins, keeping your back flat and your shoulders back, until you feel a strong stretch in your hamstrings. This is usually around mid-shin.
5. 5Squeeze your glutes and drive your hips forward to stand tall.

Common mistakes and fixes

• Rounding the lower back

  Stop the lowering phase as soon as your back wants to round. Range of motion comes from your hamstrings, not your spine.

• Squatting instead of hinging

  Keep your knees only slightly bent. The motion is hips back, not knees forward.

• Letting the weights drift away from your legs

  Keep the dumbbells close, sliding along your thighs and shins.

• Leaning back at the top

  Finish standing tall with your glutes squeezed. Do not lean back or flare your ribs.

Make it easier

Use lighter dumbbells or hinge to just below the knees until the pattern feels natural.

Related exercises

• Glute Bridge
• Dumbbell Bent-Over Row
• Goblet Squat
• All 27 exercises