glutesbarbell
barbell romanian deadlift
barbell romanian deadlift is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart and your toes pointing forward.
Step 2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Step 3. Bend at the hips, keeping your back straight and your knees slightly bent.
Step 4. Lower the barbell towards the ground, keeping it close to your body.
Step 5. Feel the stretch in your hamstrings as you lower the barbell.
Step 6. Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
Step 7. Squeeze your glutes at the top of the movement.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringslower back
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.