Bodyweight Romanian Deadlift
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Stand with the feet about hip width and a soft bend in the knees.
- Push the hips backward and let the chest travel down, keeping the back flat.
- Go until you feel a stretch in the hamstrings, then drive the hips forward to stand tall.
FORM TIPS
- This is a hinge, not a squat. The knees barely move; the hips travel back.
- Hands slide down the thighs to keep you honest about the back staying flat.
TARGET MUSCLES
Primary
- Hamstrings
- Glutes
Secondary
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.