Romanian Deadlift
The Romanian Deadlift primarily works the Biceps Femoris (Long Head), Semimembranosus, Semitendinosus, with secondary activation of the Adductor Magnus, Erector Spinae, Gluteus Maximus and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a barbell compound exercise at intermediate difficulty.
Hip hinge deadlift variation with slight knee bend emphasizing hamstrings.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Semimembranosus, Semitendinosus |
| Secondary | Adductor Magnus, Erector Spinae, Gluteus Maximus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Semimembranosus (hamstrings)
- Primary Muscle Semitendinosus (hamstrings)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Stand with feet hip-width apart. Grasp barbell with overhand grip, hands shoulder-width apart. Execution: Push hips back while maintaining flat back, lowering torso toward floor. Drive hips forward to return to upright position. Repeat. Comments: Maintain control throughout movement to fully engage the Biceps Femoris (Long Head), Semitendinosus, Semimembranosus.
Alternative Exercises
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