The Romanian deadlift builds the hamstrings and glutes like few other lifts, but only if the hips do the work. Most problems come from turning it into a squat or a back extension, so learn the hinge first and the weight will follow. Work through the steps below in order, on every set.
Set your stance and grip
Stand tall with feet about hip-width apart, toes pointing forward. Hold the bar with an overhand grip just outside your thighs, arms straight, and pull your shoulder blades down and back. Squeeze the bar hard: a tight grip keeps the upper back from rounding later in the set.
Brace your abs as if someone were about to poke your stomach. That pressure around your midsection is what protects your lower back for the whole rep, so set it before the bar moves an inch.
Push the hips back to hinge
Start the rep by pushing your hips straight back, not by bending your knees. Let the bar slide down the front of your thighs while your knees soften only slightly — about 15 to 20 degrees of bend, held constant. Think of closing a car door with your backside.
Keep your chest proud and your eyes on a spot a few meters ahead on the floor. If your gaze drifts up to the mirror, your neck extends and your back wants to follow, so pick the floor spot and leave it there.
Lower with a flat back
Keep lowering until you feel a deep stretch in the hamstrings, usually just below the knees. The bar stays close to your legs the whole way down; the moment it drifts forward, your lower back takes over. Stop the instant your back starts to round, even if the bar is still high.
Move slowly enough to feel the stretch build — about two seconds down. Rushing the descent turns the bottom into a bounce, and a bounced Romanian deadlift loads the spine instead of the hamstrings.
Drive the hips forward to stand
Reverse the movement by driving your hips forward and squeezing your glutes hard at the top. Stand fully tall with the bar against your thighs, but do not lean back past vertical: the lockout is a straight plank, not a backbend.
Exhale as you pass the hardest point, roughly mid-thigh. Keep your ribs down at the top; flared ribs mean your lower back just extended to finish a rep your glutes should have owned.
Fix the mistakes and choose your load
Squatting the weight down, rounding the lower back, and shrugging the bar up at the top are the big three faults. Film a set from the side: your hips should travel back and forth while the bar traces a near-vertical line over your mid-foot.
Start with a weight you can hinge cleanly for sets of 8 to 12, then add load in small jumps. Dumbbells are a fine substitute while you learn the pattern — hold one in each hand and keep them brushing your legs. Log the load, the range you reached, and how your hamstrings felt in Bulky so every session starts from data, not memory.
Program it into your week
One or two Romanian deadlift sessions per week is plenty for most lifters. Place it after your main squat or deadlift work, or on its own lower-body day, with at least two rest days before heavy pulling again.
Expect serious hamstring soreness the first two or three times, especially if you reach a full stretch. That fades as the tissue adapts; do not chase soreness by adding volume faster than your technique allows.