Lower Body / Hamstrings

Romanian Deadlift

Also known as RDL, Stiff-Leg Deadlift

HamstringsBarbell / DumbbellCompoundBilateralIntermediate

Demonstration coming soon

01 /Setup

Stand holding the bar at hip height with feet hip width, knees softly bent and the midsection braced.

02 /Execution

Push the hips back while keeping the spine neutral, lowering the bar along the legs until a strong hamstring stretch is felt, then drive the hips forward to stand.

03 /Key Cues

Hips travel back, not straight down
Bar stays close to the legs
Stop where the back can stay neutral

04 /Common Mistakes

Rounding the lower back
Turning it into a squat
Letting the bar drift away from the body

05 /Variations

Dumbbell RDL
Single-leg RDL
Smith machine RDL

06 /Alternatives

45-Degree Back Extension Seated Leg Curl

07 /Evidence / References

No verified references have been added for this exercise yet. This section is awaiting review — nothing here is cited until a source is confirmed.