SEQD EXERCISE GUIDE
How to do the
Romanian Deadlift.
The Romanian deadlift, or RDL, is a hip-hinge exercise that emphasises the hamstrings and glutes while the trunk and back stabilise the load.
MUSCLESHamstrings, glutes and spinal erectors
EQUIPMENTBarbell or dumbbells
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Romanian Deadlift technique.
Think hip hinge rather than squat, and use a load you can control.
- Start standing with the weight in front of your thighs and your knees softly bent.
- Brace your trunk and push your hips backward while keeping the weight close to your legs.
- Lower until you reach the deepest controlled hinge you can manage without losing your spinal position.
- Keep pressure through the whole foot rather than drifting onto the toes.
- Drive the hips forward to return to standing without leaning back at the top.
MUSCLES WORKED
Hamstrings, glutes and spinal erectors.
The hamstrings and glutes produce the hip extension while the trunk and back stabilise the position.
COMMON MISTAKES
Keep the hinge consistent.
- Turning the movement into a squat by bending the knees too much
- Letting the weight drift far away from the legs
- Chasing the floor instead of stopping at your available hamstring range
- Overextending the lower back at lockout
PROGRESSION
Make the next session comparable.
Keep the implement, stance and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Hip Thrust
- Seated Leg Curl
- 45-Degree Back Extension
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.