Step by step
- Stand holding the bar in front of your thighs, feet hip width apart.
- Bend your knees slightly and keep that angle.
- Push your hips back, lowering the bar close to your legs, back straight.
- Go down until you feel your hamstrings stretch, usually below your knees.
- Rise by driving your hips forward until you're standing.
Tip: Think about closing a door with your backside: the movement comes from your hips.
Common mistakes
Stop when you can't go lower with a straight back.
If your knees bend a lot, it becomes a regular deadlift.
Keep it brushing your legs.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How is it different from the regular deadlift?
The Romanian starts standing and your knees barely bend; it works your hamstrings more.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add romanian deadlift to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.