Hinges, bridges and glutes
Romanian deadlift
Muscles worked: Hamstrings · glutes · back extensors · trunk
How to do it
- Set up. Stand tall holding the weights close to your thighs. Brace your trunk and keep a soft bend in your knees.
- Move. Push your hips back, keeping the weights close and your back controlled. Stop before you need to round your back or change the knee bend.
- Finish. Drive your hips forwards to stand tall. Squeeze the glutes gently without leaning backwards. With a barbell, keep the bar touching your legs all the way down and up, use a weight you can control for every rep, and put the bar down if your back starts to round.
Common mistakes
- Rounding your back to reach lower. Stop when your hips stop moving back.
- Bending the knees into a squat.
- Letting the dumbbells drift away from your legs.
Where it appears in the member plans
Beginner Reset, Fat-Loss Foundations, Strength Builder, 12-Week Home Plan: Dumbbells or Band, Run/Walk Starter Week, Cycling Fitness, Cardio & HIIT, Sports Fitness, Walking & Hiking.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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