How to perform Bodyweight Romanian Deadlift with proper form

Starting Position

1. Stance: Stand tall with feet hip-width apart and a slight bend in the knees.
2. Spine: Brace your core and squeeze your glutes to set a neutral (flat) lower back.
3. Hands: Let your arms hang at your sides, or place them on your chest and abdomen for feedback.

Movement

1. Lowering Phase:

   • Send your hips back and hinge at the hips, letting your torso lean forward to counterbalance.
   • Keep the back flat and the knees only slightly bent as you feel a stretch in the hamstrings.

2. Raising Phase:

   • Drive your hips forward and squeeze your glutes to return to standing tall.

Key Points

• The movement is a hip hinge, not a squat - the hips travel back, they don't drop straight down.
• Keep a flat back throughout; do not round the lower back to reach lower.
• Go only as low as you can while keeping the back flat, letting range increase as your hamstrings loosen.