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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Lower back
- Equipment
- Barbell
Barbell Romanian Deadlift
4 steps Updated 29/08/2026
Barbell Romanian Deadlift is a free weights exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) using Barbell.
Step by step
How to perform it
- Begin in a squat position with your feet hip-width apart, holding a barbell with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart.
- Stand up by driving through your heels and extending your hips and knees until you are standing straight with the barbell hanging in front of your thighs.
- From this standing position, hinge at your hips and push them back, lowering the barbell down the front of your legs while keeping your back straight and knees slightly bent. Lower the barbell until it passes your knees.
- Drive your hips forward to return to the standing position, lifting the barbell back up while keeping it close to your legs. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Hamstring Curl With Punch
Last updated: 29/08/2026
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Barbell Romanian Deadlift
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