Legs·Barbell·Compound
Romanian Deadlift from Deficit
Hamstrings · Barbell
Intermediate
Body Part
Legs
Equipment
Barbell
Level
Intermediate
Type
Compound
Force
Pull
The Romanian Deadlift from Deficit is an intermediate barbell exercise that primarily targets the Hamstrings.
Muscles Worked
In Position
How to Do the Romanian Deadlift from Deficit
- 1Begin 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.
- 2Begin 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.
- 3Reverse the motion to return to the starting position.
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Exercise data from the open-source Free Exercise DB. Library last reviewed June 22, 2026 · How these guides are written