Back Exercise Guide
Romanian Deadlift (RDL)
Target Muscle
Back
Equipment Needed
Barbell
Difficulty
Intermediate
Step-by-Step Execution Instructions for Romanian Deadlift (RDL)
- 1. Unrack & Standing Posture: Unrack the barbell like a conventional deadlift, standing tall with feet hip-width apart and shoulders pulled back.
- 2. Soft Knee Bend & Hip Hinge: Unlock your knees slightly (15-degree soft bend). Maintain this static knee angle throughout the movement.
- 3. Hinge Hips to Back Wall: Push your hips straight back as if trying to touch a wall behind you. Slide the bar down close to your thighs until you feel a deep stretch in your hamstrings (usually mid-shin).
- 4. Glute Snap Lockout: Contract your hamstrings and glutes forcefully to push your hips forward, returning to an upright standing position.
📹 Video Tutorial & Form Guide
Video demonstration courtesy of Jeff Nippard.
Video demonstration by Jeff NippardWatch original on YouTube ↗
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Related Exercises & Targeted Workouts
Anatomical Muscle Hub
Back Muscle Hub Guide
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Targeted Workout Split
Back Specialization Workout
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Alternative Exercise
Inverted Bodyweight Row
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