Legs
Romanian Deadlift
Romanian deadlift
Video
Execution (step by step)
1
Stand upright, barbell in front of your body, overhand grip.
2
Slightly bent knees -- keep them this way throughout the exercise.
3
Push your hips back while the bar slides down your legs.
4
Back stays straight, chest up.
5
Go down until you feel a strong stretch in your hamstrings.
6
Push your hips forward to come back up.
Muscles
Primary
hamstringsglutes
Supporting
lower backcalves
Programming
| Strength | 3-4 sets x 5-8 reps |
| Hypertrophy | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 12-20 reps |
Alternatives
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