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TRAIN THE SAME BODY PART

ALL LEGS EXERCISES

01Goblet Squat4 × 8–1002Romanian Deadlift4 × 803Reverse Lunge3 × 8 / side04Leg Press4 × 1005Bulgarian Split Squat3 × 8 / side06Leg Curl3 × 10–1207Leg Extension3 × 1208Glute Bridge3 × 12–1509Step-Up3 × 10 / side10Standing Calf Raise4 × 12–1511Barbell Back Squat4 × 6–812Front Squat4 × 6–813Hack Squat4 × 8–1014Walking Lunge3 × 10 / side15Sumo Deadlift4 × 5–816Barbell Hip Thrust4 × 8–1017Stiff-Leg Deadlift3 × 8–1018Nordic Hamstring Curl3 × 5–819Seated Calf Raise4 × 12–1520Lateral Lunge3 × 8 / side

LOWER BODY / HINGE

Romanian Deadlift

A hip-hinge movement that strengthens the hamstrings, glutes, and back-body chain.

SETS / REPS4 × 8
REST120 sec
LEVELIntermediate

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Romanian Deadlift reference. Follow the setup, controlled working path, return, and reset with the same form.

Romanian Deadlift technique — set position

01SETBuild a stable starting position.

Romanian Deadlift technique — brace position

02BRACECreate tension before moving.

Romanian Deadlift technique — lower position

03LOWEREnter the range with control.

Romanian Deadlift technique — work position

04WORKMove through the strongest path.

Romanian Deadlift technique — return position

05RETURNControl the return phase.

Romanian Deadlift technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Hips travel backward
  • Weights skim the legs
  • Keep lats engaged
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not let the knees collapse inward.
  • Do not lift the heels or lose pressure through the whole foot.
  • Do not chase depth by rounding the back or losing balance.

STEP BY STEP

MOVE WITH CONTROL.

  1. Hold weights in front of your thighs and soften the knees.
  2. Brace, then push your hips back while the weights stay close to the legs.
  3. Stop when hamstrings are loaded and your spine remains neutral.
  4. Drive hips forward to stand; finish tall without leaning back.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.