Bodyweight Romanian Deadlift
Improves posterior chain strength
LegsBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: Hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~35 kcal |
| Equipment | None needed |
How to do it
- Step 1: Stand with feet hip-width apart
- Step 2: Hinge at hips pushing butt back
- Step 3: Keep back flat and slight knee bend
- Step 4: Lower until you feel hamstring stretch
- Step 5: Drive hips forward to stand
Coaching tips
Benefits
Improves posterior chain strength
Common mistakes
Rounding the back
Make it harder
Add dumbbells
Make it easier
Reduce range of motion
Breathing
Inhale down, exhale up
Build a workout with this exercise
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.