Romanian Deadlift (Bodyweight)
Trains the hamstrings, with help from the glutes and lower back. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Romanian Deadlift (Bodyweight)
- Stand tall with your feet hip-width apart, knees slightly bent, hands on your chest or hanging at your sides.
- Brace your core and squeeze your glutes to flatten your lower back.
- Send your hips back and lean your torso forward, keeping your back flat, until you feel a stretch in your hamstrings.
- Drive your hips forward to stand back up tall. Repeat for the desired number of repetitions.
Form cues
Getting it right
- The movement is a hinge at the hips, not a squat: your knees barely bend further.
- Keep the movement smooth and controlled.
- When 3 sets of 8 come easily, move on to the single-leg version.
Muscles worked
What Romanian Deadlift (Bodyweight) trains
In the programs
None of our programs use the Romanian Deadlift (Bodyweight)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a hamstrings exercise that is, there are 16 on the Hamstrings page.
Substitutes
Swap Romanian Deadlift (Bodyweight) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Romanian Deadlift (Bodyweight) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.