ExerciseGIF

Exercises / Romanian deadlift

Romanian deadlift GIF

Romanian deadlift animation with the worked muscles highlighted, female figure
Figure

Colour and background options arrive for this exercise in the next update.

Worked muscles

  • HamstringsMusculi ischiocrurales
  • GlutesMusculus gluteus maximus
  • Lower backMusculus erector spinae
Equipment
Barbell
Loop
One repetition, 4.5 seconds

Get this animation

Part of the deadlift pack, all 8 deadlift variations: female and male figure, GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the deadlift pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/romanian-deadlift \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a romanian deadlift

  1. Stand with feet hip-width apart and grip the barbell with both hands using an overhand grip
  2. Keep your shoulders back and chest up while maintaining a neutral spine throughout the movement
  3. Initiate the movement by pushing your hips back and hinging at the hips, not the knees
  4. Lower the barbell by keeping it close to your body while maintaining straight arms
  5. Feel the stretch in your hamstrings as you lower the weight with control
  6. Drive your hips forward to return to the starting position, squeezing your glutes at the top

Form tips

  • Keep the barbell close to your body throughout the entire range of motion
  • Focus on hip hinge movement rather than knee bending to properly target the hamstrings
  • Maintain a neutral spine and avoid rounding your back during the descent
  • Control the weight on both the lowering and lifting phases of the movement
  • Stop the descent when you feel a good stretch in your hamstrings, typically around mid-shin level

Works similar muscles