ROMANIAN DEADLIFT

Step onto a band on the floor with both feet, your feet around shoulder-width apart and out near the handles of the band. Bend at the waist and grab the middle of the band with your hands six inches or so apart. In the down position, there should be tension on the band. Start in a standing position, then push your hips back to lower your torso downward, keeping your legs extended with only a slight bend in the knees. When you feel a good stretch in the hamstrings, contract your glutes and hamstrings to reverse the motion and return to the standing position. Repeat for reps.

Standing facing away from a cable stack with the cable set to the low pulley position. Secure a bar attachment to the end of the cable, run the cable between your legs, and hold the bar in both hands in front of your thighs. Stand with your feet shoulder-width apart and your legs with a slight bend at the knees. Lean forward from your hips, pushing your hips back as you guide the bar down your legs until the bar is mid-shin-height. Slowly extend at the hips to raise the bar back to the start.

START: Stand with your feet shoulder-width apart and your legs with a slight bend at the knees. Hold a barbell in both hands in front of your thighs using an overhand, shoulder-width grip.

MOVE Lean forward from your hips, pushing your hips back as you guide the bar down your legs until the bar is mid-shin-height. Slowly extend at the hips to raise the bar back to the start.

A.K.A. Dumbbell Romanian Deadlift

START: Stand with your feet shoulder-width apart and your legs with a slight bend at the knees. Hold a pair of dumbbells in both hands in front of your thighs using an overhand grip.

MOVE Lean forward from your hips, pushing your hips back as you guide the dumbbells down your legs until they are mid-shin-height. Slowly extend at the hips to raise the weights back to the start.Step 2Step 3

A.K.A. One-Leg Romanian Deadlift

Stand tall with your feet hip-width apart, knees slightly bent and hands at your sides. Lift one foot a few inches off the floor, then lean forward while pressing your hips back to lower your torso downward, keeping your back flat throughout. Let your working-side hands travel down the front of your leg while your non-working leg and arm go behind you to counterbalance your weight. When your torso reaches around parallel with the floor, contract your glutes and hamstrings to reverse the motion back to standing. Repeat all reps with that leg, then switch legs.