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The Romanian Deadlift is a lower body exercise that primarily targets the hamstrings but also works the calves, glutes and lower back. This is a compound exercise which is well suited to intermediate lifters.



  • Grab the bar with a double overhand grip (palms facing down). Stand up with your legs shoulder width apart and knees slightly bent.
  • Push your hips backwards and lower the bar keeping it close or in contact with the front of your legs at all times. Keep a neutral spine (back flat) and avoid rounding your back.
  • When you feel a slight stretch in your hamstrings, stand back up to the start position by extending your hips towards the bar and again keep the bar close or in contact with your legs.

Leg Muscle Diagram.

Leg Muscles