Deficit Romanian Deadlift

RDL from a low platform: more range and more hamstring stretch.

• Compound
• Barbell
• Intermediate

How to do it

• Stand on a low platform (2–5 cm) and lower only as far as your back stays neutral
• Push the hips back with the knees nearly fixed until you feel the hamstrings stretch
• Keep the back neutral and the load against your legs, and stand up squeezing the glutes

Sets, reps and tempo

Ranges: 6–10 reps · 1–3 RIR

Tempo: Lower for 3 s pushing your hips back; drive up squeezing your glutes

Common mistakes

• Bending the knees and turning it into a squat
• Using a high deficit before owning the normal range

Muscles worked

Primary

• Hamstrings
• Glutes

Secondary

• Erectors / lower back
• Back

Alternatives

• Romanian Deadlift
• Conventional Deadlift
• Lying Leg Curl
• Good Morning