The Romanian Deadlift Hamstring Sweeps is a beginner-friendly bodyweight stretch that targets the hamstrings, with the glutes, calves, abdominals and adductors working alongside. Here's how to do it right — and what to stop doing.
Primary musclesHamstrings
Secondary musclesGlutes, Calves, Abs, Adductors
EquipmentBodyweight
LevelBeginner
TypeStretching
3D demo in the EGON app
01 Execution
How to do the Romanian Deadlift Hamstring Sweeps
Stand tall with your feet under your hips and your arms by your sides.
Step one foot forward and set the heel down with the toes lifted.
Keep both legs close to straight and brace your trunk lightly.
Hinge at the hips and sweep both arms down toward the front foot.
Sweep the arms back up as you drive the hips forward to stand.
Step through onto the other foot and repeat, alternating sides.
02 The payoff
Why it earns its spot
Moves the hamstrings through range under active control instead of a static hold.
Rehearses the hip hinge pattern before loaded deadlift or RDL work.
Needs no equipment and only a few meters of floor space.
03 Don't do this
Common mistakes
Rounding the back to reach lower, which stretches the spine rather than the hamstrings.
Bending the front knee, which takes the hamstring out of the stretch entirely.
Bouncing at the bottom, which provokes a guarding response instead of range.
Treating it as a strength set, which fatigues the hamstrings before the real work.
EGON Put it on record
Track it in EGON.
Log every set of the Romanian Deadlift Hamstring Sweeps, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
