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SL Romanian Deadlift Progressions

Muscles worked

  • Gluteus
  • Lower Back
  • Hamstrings
  • Hip Adductors
  • Quadratus Lumborum
  • Long Calf
  • Short Calf
  • Calf (Gastrocnemius)
  • Calf (Soleus)
  • Upper Traps
  • Trapezius
  • Middle Traps

Form Cues

  • Use a comfortable hip-wide stance

  • Lift the barbell in a conventional deadlift and come to the top position

  • Lift one foot off the floor and keep this leg extended behind you

  • Now engage your back and lats to initiate the Romanian Deadlift

  • Slowly hinge at the hip of your standing leg, allowing only a soft knee bend

  • Let the weight come down in front of your thigh until you reach a horizontal back

  • Don’t drop the weight to the floor, stop as soon as your back wants to round

  • Come back up carefully into full hip extension

  • Make sure to train both sides

Progressions

  1. 01

    Bodyweight Romanian Deadlift

    • Stand with feet hip-width apart

    • Hinge at the hips, keeping back straight

    • Lower torso towards the floor

    • Keep slight bend in knees

    • Reach hands towards feet or shins

    • Go as deep as hamstring flexibility allows

    • Return to start, squeezing glutes at the top

  2. 02

    Overhead Romanian Deadlift

    • Stand on one leg, arms extended overhead

    • Hinge at the hip, keeping back straight

    • Lower torso while raising non-standing leg behind

    • Keep slight bend in standing leg knee

    • Go as deep as hamstring flexibility allows

    • Engage core and glutes throughout movement

    • Return to starting position, squeezing glutes

  3. 03

    SL Romanian Deadlift

    • Stand on one leg

    • Hinge at the hip, keeping back straight

    • Lower torso while raising non-standing leg behind

    • Keep slight bend in standing leg knee

    • Reach hands towards standing foot

    • Go as deep as hamstring flexibility allows

    • Return to start, engaging glutes and hamstrings

  4. 04

    Straight SL Romanian Deadlift

    • Stand on one leg, other leg straight and slightly behind

    • Hinge at the hip, keeping both legs straight

    • Lower torso while raising back leg

    • Maintain a neutral spine throughout

    • Reach hands towards the floor

    • Go as deep as hamstring flexibility allows

    • Return to start, squeezing glutes at the top

  5. 05

    Forward SL Romanian Deadlift

    • Stand on one leg, other leg extended forward

    • Hinge at the hip, keeping back straight

    • Lower torso while raising forward leg

    • Keep slight bend in standing leg knee

    • Reach hands towards standing foot

    • Maintain balance and core engagement

    • Return to start, focusing on hip extension

  6. 06

    Weighted SL Romanian Deadlift

    • Hold weight in hand opposite to standing leg

    • Stand on one leg, hinge at the hip

    • Lower weight towards floor, keeping back straight

    • Raise non-standing leg behind for counterbalance

    • Maintain slight bend in standing leg knee

    • Go as deep as hamstring flexibility allows

    • Return to start, engaging glutes and hamstrings

Common mistakes

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