FitCi
Barbell Romanian Deadlift is a compound exercise targeting the glutes: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: back, legs. Equipment: barbell, dumbbell, kettlebell. Difficulty: intermediate, add it once the basics are solid. It takes 4 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set your feet hip-width apart, grip the bar shoulder-width, and stand tall.
- Keep your knees slightly bent and fixed, and brace your core.
- Keeping your back flat, hinge back at the hips and lower the bar close to your legs.
- When you feel tension in your hamstrings, drive your hips forward to return to an upright position.
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Cable Pull-Through, Cable Glute Kickback, Hip Abduction Machine
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.