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Exercise handout — move better, feel better.
Romanian Deadlift (Hip Hinge)
Hip hinge movement loading the hamstrings and glutes. Reduces stress on knees while building posterior chain.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
barbell, dumbbells, kettlebells
Home Options
- dumbbells
- kettlebell
Gym
- barbell (No safe home substitute has been reviewed yet.)
No equipment? Try: Dumbbells, Kettlebells, Barbell, Resistance band
Dosage
3
Sets
10
Reps / Time
90 sec
Rest
3 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Hold weight (dumbbells, barbell, or kettlebell) in front of thighs
- Slight bend in knees, shoulders back
No image for this step. Follow the written instruction.
Step 1 of 4
Push hips back while keeping back flat
No image for this step. Follow the written instruction.
Step 2 of 4
Let weight travel down the front of thighs
No image for this step. Follow the written instruction.
Step 3 of 4
Lower until you feel a stretch in hamstrings
No image for this step. Follow the written instruction.
Step 4 of 4
Drive hips forward to return to standing
Breathing
- Inhale as you lower
- Exhale as you stand up
Form Cues
- This is a hip hinge, not a squat
- Keep the weight close to your body
- Back stays flat - no rounding
- Feel the stretch in the hamstrings
Common Mistakes to Avoid
- Rounding the low back
- Squatting instead of hinging
- Weight drifting away from body
- Going too deep (past hamstring flexibility)
Safety Information
Keep back flat. Great for knee-friendly hamstring training.
Progressions
Heavier load, single-leg RDL
Regressions
Lighter weight, hip hinge drill with broomstick
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.