Hip hinge · Gym
Romanian Deadlift
The Romanian Deadlift is a hip hinge for the hamstrings and glutes, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- Soft knees that stay still
- Push hips back, slide the bar down your legs
- Flat back; stop when you feel your hamstrings stretch
Coach’s tip
Start with the empty 45 lb bar.
Sets and reps
How the 26 BindTrue programs that use it dose the Romanian Deadlift:
- Sets
- 3–4
- Reps
- 5–12
- Rest
- 75 s to 3 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Legs & core: 3 × 8–10 · 5 days a week
- Action Heroine Lower strength: 3 × 8–10 · 4 days a week
- Lean & Shredded Lower A: 3 × 10 · 5 days a week
- Swimsuit Model Glutes A: 3 × 8–10 · 4 days a week
- Cover Model Legs & abs: 3 × 8–10 · 5 days a week
- Glute Builder Glutes A: 3 × 8–10 · 4 days a week
- Chest Up, Shoulders Back Back + Posture: 3 × 8–10 · 3 days a week
- Flat Tummy, Snatched Waist Legs + Abs: 3 × 8–10 · 4 days a week
- Sleeveless Season Full B: 4 × 8–10 · 3 days a week
- Lean & Toned Legs Hinge + Step: 3 × 10–12 · 3 days a week
- Hourglass Build Glutes A: 3 × 8–10 · 4 days a week
- Strong & Confident Hinge + Pull: 4 × 6–8 · 3 days a week
- Chest Like Armor Lower A: 3 × 8–10 · 4 days a week
- Sleeve Stretcher Lower B + Arms: 3 × 6–10 · 4 days a week
- V-Taper Builder Squat: 3 × 8–10 · 4 days a week
- Six-Pack Reveal Lower A: 3 × 8–10 · 4 days a week
- Tree Trunk Legs Legs A: 3 × 8–10 · 4 days a week
- Five-Day Mass Builder Legs: 4 × 6–10 · 5 days a week
- Pure Strength Bench: 4 × 5–6 · 3 days a week
- Athlete Mode Hinge day: 4 × 6–8 · 3 days a week
- Golden-Era Split Legs: 3 × 6–10 · 6 days a week
- Push Pull Legs Legs A: 3 × 6–10 · 6 days a week
- Full Body 3×/Week Full body B: 3 × 6–10 · 3 days a week
- Upper/Lower 4-Day Lower A: 3 × 5–8 · 4 days a week
- Beginner Strength 12 Weeks Day B: 3 × 6–8 · 3 days a week
- Fat Loss + Muscle Lower B: 3 × 8–10 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.