Exercise

Romanian Deadlift from Deficit

Also known as: deficit romanian deadlift, deficit RDL, elevated RDL, deficit stiff leg deadlift

Romanian Deadlift from Deficit — position 2

Romanian Deadlift from Deficit is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: semitendinosus & semimembranosus, forearm flexors, gluteus maximus, lower back and traps. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Biceps femoris

Secondary

Semitendinosus & semimembranosus Forearm flexors Gluteus maximus Lower back Traps

How to do it

Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
Reverse the motion to return to the starting position.