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Gymbarbell or dumbbells

Romanian deadlift

Hamstrings and glutes.

You need
A barbell or a pair of dumbbells.
Why it is in the plan
The hamstrings pull the leg through on every stride and help brake the knee on descents. The Romanian deadlift loads them in a long position.

How to do it

  1. 1Stand tall holding the weight in front of your thighs, knees soft.
  2. 2Push your hips back and let the weight slide down your thighs, back flat.
  3. 3Stop when you feel a strong stretch in the hamstrings, usually just below the knee.
  4. 4Drive the hips forward to stand up.

Easier

Lighter dumbbells.

Harder

Heavier, or a one-leg version with a dumbbell.

Common mistake

Turning it into a squat — bending the knees more to go lower. Knees stay soft; the hips go back.

Home version: Single-leg Romanian deadlift (no kit)

Used in: 20 km trail, Easy base

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Ridgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.