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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Romanian Deadlift

Also called RDL

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Hamstrings, Glutes

Also lower back, forearms

You need

Barbell

Barbell & plates setup →
How to do itPicture · 3 steps
  1. 1Soft knees, push your hips back
  2. 2Bar slides down your thighs
  3. 3Stop when the hamstrings are stretched, back flat

Most common mistake

Bending the knees so much it becomes a deadlift.

Watch a demo
B
For cycling
#9 of 16
See the full list →
Research
64
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 64
Transfer · 45%3/5
Injury protection · 30%4/5
Practicality · 25%4/5
How scores work

Machine taken? Swap to

  • ABulgarian Split SquatDumbbell
  • AHack SquatMachine
  • ALeg PressMachine
  • ATrap Bar DeadliftBarbell

Takes

None yet
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