Barbell Staggered Stance 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
- Dumbbell
- Kettlebell
- Barbell
HOW TO PERFORM
- Stand tall holding the load in front of the thighs, then step one foot back so its toes line up with the front heel, rear heel raised.
- Put most of your weight on the front leg and keep a soft bend in the front knee.
- Push the hips back, letting the load travel down close to the front leg with a flat back.
- Stop when the front hamstring will not let the hips go further back, usually around mid-shin.
- Drive the front hip forward to stand tall, finish the set, then switch legs.
FORM TIPS
- The back foot is a kickstand for balance. If you can feel it pushing, shift more weight forward.
- Keep the hips square to the front. Letting the back hip open up shortens the stretch on the working leg.
TARGET MUSCLES
Primary
- Hamstrings
- Glutes
Secondary
- Lower Back
In the app
This guide covers these exercises in the Ægir Iron library:
- Dumbbell Staggered Stance Romanian Deadlift
- Kettlebell Staggered Stance Romanian Deadlift
- Barbell Staggered Stance Romanian Deadlift
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.