strength
Romanian Deadlift
Exercise animation · 10-second loop
Use the controls to pause or replay. Follow the written cues and setup checks below.
Kalyra may avoid or modify this exercise when:
- Heavily loaded liftingKalyra takes a conservative approach and currently holds back heavy external loading during recovery windows (later pregnancy, early postpartum, lower-back sensitivity).
Muscleshamstrings, glutes
Equipmentdumbbells
Positionstanding
Impactnone
Training roleSTRENGTH
Muscles at work
hamstrings, glutes · primary muscles
Form cues
- Soft knees, hips travel back; weights slide down the thighs
- Stop when hamstrings say stop — spine stays long
- Stand tall by driving the hips forward
Common errors
- ✗ Chasing the floor with rounded shoulders
- ✗ Bending the knees into a squat
How Kalyra programs it
Trains the hinge pattern through hamstrings and glutes with a clear rep target and progression path — one of the fundamental movements a balanced plan is built from.
Typically 2–4 sets of 8–12 reps.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
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