How to do it
- Kneel on a pad with the heels anchored and the body upright from knees to head.
- Brace the glutes and abs.
- Lean forward as slowly as you can, keeping the hips straight.
- When you can no longer hold it, catch yourself with the hands in a push-up position.
- Push back up with the hands, helping as little as needed.
Common mistakes
- Bending at the hips.
- Dropping fast instead of lowering slowly.
- An anchor that slips.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: Lower more slowly and use the hands less on the way up.
Easier: A band from a high anchor to the chest for help, or a smaller range.
Sets and reps
Beginners: 2-3 sets, stopping each 2-3 reps short of failure.
Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.
Safety
- Very demanding on the hamstrings; start with 2-3 slow reps and expect soreness at first.
- Check the anchor before every set.
Swaps
Bodyweight only: Single-leg Romanian deadlift
Dumbbells and a bench: Dumbbell Romanian deadlift, Single-leg Romanian deadlift