Romanian deadlift

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How to do it

Hip hinge, straight legs, feel hamstring stretch

Muscles worked

Mainly isquiotibiales. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

• Rounding the lower back when hinging: the movement should come from the hips, not the spine.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Single-leg RDL
• Glute-ham raise
• Good mornings
• Lying leg curl
• Seated leg curl

Add it to your routine

FitnessAI can generate a personalized routine that includes Romanian deadlift based on your level, goal and available days.

Frequently asked questions

What muscles does Romanian deadlift work?

Romanian deadlift mainly works the isquiotibiales muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Romanian deadlift should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for isquiotibiales to your level (about 10–20 sets per muscle per week).

Is Romanian deadlift good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow isquiotibiales.

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