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Medicine Ball Romanian Deadlift

Beginner

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A hinge movement using a medicine ball that targets the hamstrings, glutes, and lower back. Used to build posterior chain strength, stability, and improved posture.

About Exercise

Equipment

Medicine Ball, Body Weight

Difficulty

2/5 • Beginner

Primary Muscle Groups

Hamstrings

Secondary Muscles

Abs

Popularity Score

Goals

Hypertrophy

Stability

Strength

Training Style

Functional Training

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Hamstrings

9/10

Biceps Femoris, Semitendinosus

Glutes

7/10

Glute Max

Lower Back

6/10

Erector Spinae

Abs

3/10

Rectus Abdominis

Programming

Typical Rep Range

10-15 reps

Rest Between Sets

60-90 seconds • Shorter rest for higher rep sets focusing on endurance.

How to Perform

Stand holding the medicine ball in front of your thighs with both hands, feet hip-width apart, and a slight bend in your knees. Engage your core and pull your shoulders back and down.

Initiate the movement by pushing your hips straight back while maintaining the slight knee bend.
Slowly lower the medicine ball toward the floor, keeping your back straight and chest lifted.
Stop the descent when you feel a strong stretch in your hamstrings, typically around mid-shin height.
Squeeze your glutes and hamstrings to drive your hips forward, returning to the upright starting position.

Coaching Tips

Form Cues

Hips back, not down.
Keep back flat.
Chest proud.
Squeeze the glutes hard.

Breathing

Inhale as you hinge and lower the ball, bracing your core. Exhale as you drive your hips forward and return to standing.

Tempo

3-0-1

Range of Motion

Lower the medicine ball until you feel a deep stretch in the hamstrings, ensuring the hips stay higher than the shoulders and the spine remains neutral.

Safety

Safety Notes

Maintain a neutral spine throughout the entire movement.
Stop immediately if you feel sharp lower back pain.
Prioritize range of motion based on hamstring flexibility, not height of the ball.