Romanian Deadlift (Cable)

A compound posterior chain exercise performed with cable handles where you hinge at the hips with minimal knee bend to strengthen the hamstrings, glutes, and lower back.

Instructions

1. Stand facing a cable machine with feet hip-width apart, grasping the handles at chest height or below.
2. Hold the cables with a neutral grip and step back to create cable tension.
3. Keep your chest up, core engaged, and a slight bend in your knees throughout the movement.
4. Hinge at the hips by pushing your glutes backward while maintaining a straight back.
5. Feel a stretch in your hamstrings as you lower the handles toward mid-shin height.
6. Return to the starting position by driving through your heels and extending your hips.

Tips

• Focus on the hip hinge movement rather than squatting down.
• Maintain a slight bend in the knees to reduce strain on the lower back.
• Keep the cable tension constant throughout the entire movement.
• Lower only as far as you can maintain a neutral spine.
• The cable provides forward resistance which can help with balance and control.