Romanian Deadlift
Legs
Weight & Reps
Barbell
The Romanian deadlift emphasizes the hamstrings and glutes through a hip hinge pattern. Keep a slight bend in the knees and lower the bar along your legs until you feel a deep hamstring stretch.
How to Do Romanian Deadlift
- Start standing with the bar at hip height, feet hip-width apart
- Push your hips back while keeping the bar sliding down your legs — it should graze your thighs
- Lower until you feel a deep stretch in your hamstrings (typically mid-shin level)
- Drive your hips forward to return to standing — squeeze the glutes at lockout
Form Cues
- Start standing with the bar at hip height, feet hip-width apart
- Push your hips back while keeping the bar sliding down your legs — it should graze your thighs
- Lower until you feel a deep stretch in your hamstrings (typically mid-shin level)
- Drive your hips forward to return to standing — squeeze the glutes at lockout
Common Mistakes to Avoid
- Rounding the lower back as you hinge forward — keep a flat or slightly arched back
- Bending the knees too much and turning it into a conventional deadlift
- Letting the bar drift away from your legs, which increases lower back strain
Muscles Worked
Primary
Hamstrings
Gluteus Maximus
Secondary
Erector Spinae
Adductors
Forearm Flexors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the Romanian deadlift work?
The Romanian deadlift primarily targets the hamstrings and gluteus maximus through a hip hinge pattern, with secondary work from the erector spinae, adductors, and forearm flexors.
How much should a beginner Romanian deadlift?
Beginner men typically RDL 65-115 lbs (30-52 kg), while beginner women start at 45-75 lbs (20-34 kg). The key is feeling the hamstring stretch — start light and gradually increase.
Romanian deadlift vs conventional deadlift — which is better?
RDLs isolate the hamstrings and glutes with a top-down hip hinge, while conventional deadlifts are a full-body pull from the floor. RDLs are better for hamstring development; conventional deadlifts are better for overall strength.
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