---
title: "Romanian Deadlift | Katie Keeps It Real"
description: "A loaded hip hinge that builds the glutes and hamstrings by moving the hips back while the weight stays close to the legs."
---

# Romanian Deadlift

A loaded hip hinge that builds the glutes and hamstrings by moving the hips back while the weight stays close to the legs.

## Muscles

- Glutes (primary)
- Hamstrings (primary)
- Lower Back (secondary)
- Forearms (secondary)

## Equipment

- Barbell
## Commitment

- **Effort:** High
- **Setup:** Some

## Quick Note

Stand tall with the bar in your hands, feet about hip-width apart, and knees softly bent.

## Steps

1. Send your hips back as the bar slides down close to your legs.
2. Keep the knee bend mostly steady and stop when your hamstrings feel loaded or your back position would change.
3. Push the floor away and bring your hips forward to stand tall without leaning back at the top.

## My notes

- **Feel (`instructions:1:blocks:2`):** Expect a stretching, loaded feeling through the backs of your thighs. Your glutes usually become more obvious as you stand back up.
- **Misconception (`instructions:1:blocks:2`):** The bar does not need to touch the floor. Your useful range ends when the hinge is out of room, not at an arbitrary height.
- **Cue (`instructions:1:blocks:1`):** Imagine closing a car door with your butt while keeping the bar close enough to brush your legs.
## Resources

- [ACE Exercise Library: Romanian Deadlift](https://www.acefitness.org/resources/everyone/exercise-library/317/romanian-deadlift/): A short external movement reference with a barbell demonstration.
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