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Romanian Deadlift

Primary target: Gluteus Maximus (臀大肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment
Barbell/dumbbells
Sets & Reps
3-4 sets × 8-12 reps · rest 2 min
How to do it
Knees slightly bent and fixed, hips push back, bar slides down the thighs until the hamstrings stretch hard (about mid-shin), then stand by contracting the hamstrings.
Common mistakes
Turning it into a squat (knees travelling forward), rounded back, bar drifting from the body

Muscles Worked

Gluteus MaximusBiceps FemorisSemitendinosusSemimembranosus

Other Exercises for the Same Muscle

Barbell Hip Thrust · Barbell Back Squat · Deadlift · Bulgarian Split Squat · Weighted Step-Up · Cable Glute Kickback

See the Gluteus Maximus in the 3D anatomy tool →