Romanian Deadlift from Deficit
How to do the Romanian Deadlift from Deficit with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Forearms, Glutes, Lower Back, Traps
Barbell
How to do the Romanian Deadlift from Deficit
- 1
Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
- 2
Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
- 3
Reverse the motion to return to the starting position.
Log it, see it on your body.
Every Romanian Deadlift from Deficit set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Romanian Deadlift from Deficit fits
The Romanian Deadlift from Deficit shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Romanian Deadlift from Deficit: common questions
What muscles does the Romanian Deadlift from Deficit work?
The Romanian Deadlift from Deficit primarily works the Hamstrings. It also recruits the Forearms, Glutes, Lower Back and Traps as supporting muscles.
Is the Romanian Deadlift from Deficit suitable for beginners?
The Romanian Deadlift from Deficit is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Romanian Deadlift from Deficit?
To do the Romanian Deadlift from Deficit you'll need a barbell.
Is the Romanian Deadlift from Deficit a compound or isolation exercise?
The Romanian Deadlift from Deficit is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Romanian Deadlift from Deficit with correct form?
Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion. Follow the full step-by-step above for the complete movement.
Log your Romanian Deadlift from Deficit sets, free.
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