Romanian Deadlift

A hip hinge lowering the weight from standing, keeping the legs nearly straight — the go-to hamstring and glute strength builder for runners.

Setup

Stand tall holding the weight against your thighs, feet hip-width, soft bend in the knees.

How to do it

1. Push the hips straight back — imagine closing a car door behind you with your glutes.
2. The weight slides down the thighs, staying in contact with the legs.
3. Back stays flat, shoulders packed.
4. Lower until you feel a real hamstring stretch (usually just past the knees), then drive the hips forward to stand.

Common mistakes

• Bending the knees and turning it into a squat.
• Rounding the back to go deeper than the hamstrings allow.
• Letting the bar swing away from the legs.

Scale it

Easier: Lighter dumbbells and a shorter range.

Harder: Heavier load, a slow 3-second lowering, or the single-leg version.

Pairs well with