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All hamstrings exercisesHamstrings · Gym

Romanian Deadlift

Loaded hip hinge. Load in the stretch = massive hamstring growth.

IntermediateBarbell / dumbbells4 × 8–10
Romanian Deadlift demonstration thumbnail — HOW TO DO ROMANIAN DEADLIFTS (RDLs): Build Beefy Hamstrings With Perfect Technique
HamstringsBarbell / dumbbells

Romanian Deadlift

Demo · Jeff Nippard

Verified Romanian Deadlift demonstration by Jeff Nippard. Click to play.

How to do the Romanian Deadlift

  1. 1Soft knees, don't bend more
  2. 2Push hips back
  3. 3Feel stretch mid-shin

Benefits of the Romanian Deadlift

  • Builds strength and size in the hamstrings through a deep, loaded stretch
  • Also trains glutes as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services