Therapeutic exercise
Romanian Deadlift (Light RDL)
Hip-hinge pattern with light-to-moderate load. It works the hamstrings in their natural eccentric function of decelerating trunk flexion — a bridge exercise between analytical strengthening and sporting function in hamstring-strain rehab.
How to perform
- Starting position. Stand with the feet hip-width apart, holding a barbell or dumbbells in front of the body (light load: 5 to 10 kg for beginners).
- Step 2. Keeping a slight bend in the knees (never locked), push the hips back, leaning the trunk forward in a hip-hinge movement.
- Step 3. Descend until you feel a stretch in the hamstrings (usually with the hands near knee height) — there is no need to reach the floor.
- Step 4. Maintain a neutral spine throughout the movement — no rounding of the back.
- Return. Return to the upright position by driving the hips forward, contracting the glutes at the top. The descent should last 3 to 4 seconds, the ascent 2 seconds.
When not to perform
- Acute hamstring strain in inflammatory phase
- Symptomatic lumbar disc herniation
- High-grade spondylolisthesis
- Acute low-back pain in flexion
- Pregnancy (adapt position and load)
- Recent post-operative spine or hip surgery
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Hamstring Walkout Bridge
Dynamic progression of the glute bridge with alternating heel walkout. The walkout movement generates progressive eccentric load on the hamstrings — functional rehab for hamstring strain in advanced phase, with direct transfer to running mechanics.
Supine Hamstring Stretch
Stretches the hamstrings without lumbar overload. A key exercise for chronic low back pain — shortened hamstrings increase pelvic flexion and disc loading.
Slider Eccentric Hamstring Curl
Eccentric hamstring exercise using a slider or sliding towel under the heel. In supine with hips elevated, the slow knee-extension movement loads the hamstrings eccentrically — a low-impact progression before the Nordic Hamstring.