Romanian Deadlift (Barbell)
The barbell Romanian deadlift (RDL) is a hip hinge that trains your hamstrings and glutes. You start from a standing position and lower the bar only until your hamstrings stretch, so the bar never rests on the floor.
- Intermediate
- Compound
- Barbell + Weight plates
- hamstrings
- glutes
Left: start position. Right: end position. Orange: the muscles that work.
How to do the romanian deadlift
- Stand tall with the bar at your hips. Hold it with your hands just outside your thighs and your feet about hip-width apart.
- Pull your shoulders back a little, take a big breath and brace your abs.Breathe
- Soften your knees and push your hips back. Keep the bar close to your legs so that it slides down your thighs.
- Lower the bar to just below your knees with a flat back. Stop when you feel a strong stretch in your hamstrings.
- Keep the knee bend the same all the way down. Your shins stay close to vertical and the movement comes from the hips.
- Drive your hips forward to stand tall, and squeeze your glutes at the top. Do not lean back past vertical.
Breathing. Breathe in and brace at the top before you push your hips back. Hold the breath through the lowering phase and the turn at the bottom, then breathe out as you reach the top again.
Tips
- Start from the top. Lift the bar off a rack or do one normal deadlift to get the bar to your hips before the first rep.
- Use straps on the heavy sets if your grip fails before your hamstrings do.
- Film yourself from the side once. A flat back that feels flat can still round at the bottom.
Muscles worked
The romanian deadlift works mainly the hamstrings and glutes.
- Hamstrings (main muscle)
- Glutes (main muscle)
- Lower back (also works)
- Forearms (also works)
- Abs (core) (also works)
| Muscle | Role |
|---|---|
| Hamstrings | Main mover. They lengthen as you hinge forward and then pull the hips back to standing. The stretch at the bottom is the hardest point for them. |
| Glutes | Extend the hip with the hamstrings, mostly in the top half of the lift as you drive the hips forward. |
| Lower back (also works) | Works without movement to hold your spine flat while your torso tips forward under the bar. |
| Forearms (also works) | Hold the bar. As the load goes up, your grip is often the first thing to fail. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 3 | 10-12 reps | 90 s |
| Build muscle | 3 | 8-12 reps | 2 min |
| Get stronger | 4 | 4-6 reps | 3 min |
| General fitness | 3 | 10-12 reps | 90 s |
| Fat loss (with more daily activity) | 3 | 6-12 reps | 90 s |
These numbers come from the same rules as the Oh My Coach app, with this exercise as the first main lift of the day. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Rounding the back to reach lower
Why it matters: When the hamstrings run out of length, the spine bends to let the bar go lower, and the lower back takes load it should not.
Fix: Stop at the point where your back is still flat. Your hip mobility sets the depth, not the floor.
-
Turning it into a squat
Why it matters: If your knees bend more as you go down, the quads take over and the hamstrings get less stretch.
Fix: Set a slight knee bend at the start and keep it. Think "hips back", not "hips down".
-
Letting the bar drift away from the legs
Why it matters: A bar out in front of you makes the lower back work harder and pulls you off balance.
Fix: Keep the bar in contact with, or very close to, your thighs the whole time. Push your lats down to pin it back.
-
Leaning back at the top
Why it matters: Leaning back arches the lower back and adds no glute work.
Fix: Finish with your hips under your shoulders and your ribs down, then start the next rep.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Versions of this exercise
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Deadlift (Barbell)
Same movement pattern
Trap-bar deadlift
Same movement pattern
Full guide coming soon
Dumbbell Romanian deadlift
Same movement pattern
What you need
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Take care if
This exercise loads the lower back. If your lower back hurts, stop. Options that do not load the lower back in the same way: Single-leg Romanian deadlift, Barbell hip thrust. For pain that does not go away, see a doctor or a physiotherapist.
If your lower back hurts during the set, stop. Reduce the load and the depth, or try the movement with a light dumbbell first.
Compared with
Questions
What is the difference between a Romanian deadlift and a regular deadlift?
A regular deadlift starts each rep from the floor and uses more knee bend. The RDL starts at the top, keeps the knees soft and stops when the hamstrings stretch. An EMG study found more activity in the rectus femoris and the gluteus maximus in the conventional deadlift, so the RDL is the more hamstring-focused choice.
How low should I go in a Romanian deadlift?
Go as low as you can with a flat back. For many people that is just below the knee, and for some it is mid-shin. If your back starts to round, that rep was too deep.
Why do RDLs work the hamstrings so well?
The hamstrings cross the hip and the knee, and the RDL puts them under load at a long length. In a training study, leg curls done with the hamstrings in a lengthened position gave more hamstring growth than the same curls in a shorter position. That study used leg curls, not RDLs, but the principle of loading a stretched muscle is the same.
Can I do Romanian deadlifts with dumbbells?
Yes. The dumbbell RDL uses the same hinge with a dumbbell in each hand at the sides of your thighs. It is a good choice at home or when you want lighter loads. The single-leg RDL adds a balance challenge.