Romanian deadlift - Two-leg/single-leg Romanian deadlift illustration and detailed movement explanation

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May 15, 2025

Romanian deadlift - Illustrations and detailed explanations of two legs/single leg Romanian deadlifts

　　 Romanian deadlifts are very good isolation exercises, focusing on the strength of the legs and hips. This exercise is different from other leg deadlifts, because when the barbell falls and approaches the knee, the knee has a slight bend. This way, there is no burden on the waist and back, and focus on the back of your legs. This exercise reduces the pressure on the lower back. Here is some knowledge about Romanian deadlifts. We also said an article: Tutorial on illustrations of Romanian deadlifts

Target muscles: When doing Romanian deadlifts, the target is the hamstrings and gluteus maximus. Your erection spinal muscles are activated to stabilize the load. In order for the bar to slowly move upwards, your forearms and upper back must remain tense. When the forearms reaches fatigue depends on how much weight there is.

Practice Instructions: Grab with a grip about shoulder-width to let the bar hang down in front of your body. Bend your hips to lower the bar to the ground. It is very important to practice this exercise to keep your back straight and keep your legs and hips doing all the time. There are exercises.

　　Why this exercise is important: Romanian deadlift is a very effective exercise that replaces other deadlift movements. It does not put too much pressure on the waist and gives more force to the legs when bent on the knee. Romanian deadlift can be transferred to other barbell exercises such as deadlifts and squats. We squat down every day and pick up things on the ground. It requires the muscles that are trained in this exercise.

　　Things to avoid: When doing Romanian deadlifts, make sure you choose a suitable weight and make sure you are in the whole Keep your back flat and don’t get tired in the first round. Keep the rod close to your legs and don’t move back and forth. This movement can still pull the hamstrings very little, so be sure to ensure that the deadlift distance is not too short.

　　Suggestions for group count: It is best to practice Romanian deadlift as many groups as possible. The weight of the novice training should be clear and feel the force of the exercise. It is best to do 3-4 groups, and repeat 6-12 times in each group to get better results.

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