How to do a Romanian Deadlift
The Romanian deadlift is a barbell hip hinge that starts from standing: you push your hips back and lower the bar along your thighs until your hamstrings are stretched, then return to the top. It's one of the best exercises for hamstring and glute development. It suits beginners who can hold a neutral spine as well as advanced lifters building posterior-chain strength.
- Primary muscles
- Hamstrings, Glutes (gluteus maximus)
- Also works
- Lower back (erector spinae), Forearms (grip), Upper back
- Equipment
- Barbell, Weight plates
- Level
- Intermediate
Step by step
- Hold the barbell with an overhand grip just outside your thighs and stand tall with your feet about hip-width apart.
- Unlock your knees slightly, brace your core, and pull your shoulders back so your back is flat.
- Push your hips straight back and let the bar slide down the front of your thighs while your knee bend stays nearly fixed.
- Keep lowering until you feel a strong stretch in your hamstrings, usually around mid-shin, without letting your back round.
- Drive your hips forward to bring the bar back up along your legs to the standing position.
- Squeeze your glutes at the top without leaning back, then start the next rep.
Coaching cues
- Imagine closing a car door behind you with your butt.
- Your range ends when your hips stop moving back, not when the bar hits the floor.
- Keep your neck in line with your spine by looking a few feet ahead on the floor.
Common mistakes
Turning it into a squat
Keep the knee bend small and constant so the movement comes from the hips.
Rounding the back to go lower
Stop at the point where your hamstrings are stretched and your spine is still neutral.
Bar swinging away from the legs
Keep your lats tight and drag the bar along your thighs on the way down and up.
Sets and reps
Strength
3–4 sets of 5–6 reps
Muscle growth
3–4 sets of 8–12 reps
Endurance
2–3 sets of 15 reps with light weight
Alternatives
FAQ
What is the difference between a Romanian deadlift and a regular deadlift?
A regular deadlift starts from the floor with more knee bend each rep, while the RDL starts from standing and lowers only until the hamstrings are stretched. That makes the RDL more hamstring-focused.
How low should you go on a Romanian deadlift?
Go as low as you can while keeping a flat back, which for most people is around the knees to mid-shin. Hamstring flexibility, not the floor, sets your depth.
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