Exercise Technique
Romanian Deadlift: Learn the Hip Hinge
The Romanian deadlift trains the hamstrings, glutes, and back isometrically while teaching the hip hinge. The goal is not to lower the weight to the floor; it is to move through the largest controlled range your hips allow.
Start from the top
Stand tall with the load close to the thighs, feet about hip-width apart, and knees softly bent. Create gentle abdominal pressure and keep the head aligned with the torso.
Send the hips backward
Push the hips behind you while keeping the shins nearly vertical. The weight should travel close to the legs. Continue until you feel strong hamstring tension or can no longer move the hips back without changing spinal position.
Return to standing
Drive the feet into the floor and bring the hips forward. Finish tall with the ribs stacked over the pelvis. Avoid leaning back or aggressively squeezing beyond a neutral standing position.
Loading and repetitions
Beginners can practice with a dowel, light dumbbells, or kettlebell for 2–3 sets of 8–12 repetitions. Add load only when the hinge remains repeatable and the weight stays close to the body.
Frequent errors
- Turning the movement into a squat by pushing the knees far forward.
- Reaching toward the floor instead of moving the hips backward.
- Letting the load drift away from the legs.
- Using speed to bounce out of the bottom position.
Editorial basis and sources
This guide applies established resistance-training principles and conservative exercise coaching practices. General activity context is informed by the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans and the CDC’s physical activity guidance. See our editorial policy for how we research, write, review, and update content.