Hamstrings
Romanian Deadlift
3 × 8–10 · Intermediate · Barbell
How to do it
- Stand tall holding the bar at hip height with an overhand grip.
- Soften your knees slightly and push your hips back, sliding the bar down your thighs.
- Lower until you feel a strong hamstring stretch, keeping your back flat.
- Drive your hips forward to stand tall and repeat.
Coach tip: Think hips back and forward, not down and up; the bar should stay close to your legs throughout.
About this exercise
The hamstrings cross both the hip and the knee, which makes them central to sprinting, lifting and knee health. Training them balances quad-dominant legs and protects against strains.
Primary muscles
Hamstrings — biceps femoris, semitendinosus, semimembranosus
Also working
Glutes, calves, spinal erectors
Common mistakes
- Rounding the back to reach further instead of hinging at the hips
- Bending the knees too much and turning the movement into a squat
- Dropping the weight quickly instead of resisting the stretch
Form & safety — A stretch sensation in the back of the thigh is normal; sharp or joint pain is not. Warm up with light sets before working weights.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.