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Peach & Form

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Hinges · ●●● Difficulty 2 of 3

Romanian Deadlift

Gluteus maximus · hamstrings

Trains your glutes in a deep stretch — key for building the lower glute and the glute–hamstring tie-in.

Set up

  • Stand tall, feet hip-width, weights in front of your thighs.
  • Soft bend in the knees that stays the same throughout.

How to do it

  1. 1Push your hips straight back as if closing a car door with your bum.
  2. 2Slide the weights down your legs, keeping your back long and neutral.
  3. 3Stop when you feel a strong hamstring stretch (usually mid-shin).
  4. 4Drive your hips forward to stand tall and squeeze your glutes.

Form cues

  • Hips back, not down
  • Weights brush your legs
  • Long neck, proud chest

Common mistakes

  • Rounding the back to reach lower
  • Bending the knees into a squat
  • Leaning back at the top

Make it work for you

Easier
Hip hinge drill with a broomstick on your back
Harder
Single-leg RDL or a 3-second lowering
Bands
Long band under feet
Dumbbells
Pair of dumbbells
Gym
Barbell or dumbbells

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