FlexBarbell Romanian Deadlifts
Muscles worked
- Biceps Femoris (Long Head)
- Gluteus Maximus
- Semitendinosus
- Semimembranosus
- Erector Spinae
- CategoryLegs
- Default target4 sets × 8–12 reps
- EquipmentBarbell
- Movement patternHinge
- Training stylesStrength, Hypertrophy
Technique
Setup
Stand tall holding the bar at your thighs with an overhand grip, feet hip-width.
Movement
Push your hips back and slide the bar down your legs to mid-shin, keeping it close. Drive hips forward to return.
Form Tip
Soft knees, flat back, big hamstring stretch — the knees barely bend more as you descend.
Increase Difficulty
Add weight or slow the lowering phase to 3 seconds.
Decrease Difficulty
Shorten the range to just below the knees.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.