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Exercises Romanian Deadlift

Barbell exercise · Hamstrings

Romanian Deadlift

A hip hinge for training the hamstrings through a long range while keeping the load close to the body.

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Standing lifter holding a barbell close to the legs in a Romanian deadlift hip hinge
Romanian Deadlift · exercise illustration
EquipmentBarbell
Primary muscleHamstrings
Also worksGlutes · Spinal erectors · Forearms

The movement

How to do a romanian deadlift

Use a steady range and keep each rep controlled from start to finish.

  1. 01

    Start from standing

    Hold the bar in front of your thighs with a secure grip. Stand steadily and soften your knees without dropping into a squat.

  2. 02

    Send the hips back

    Brace and hinge at the hips. Keep the bar near your legs and let your torso tip forward while your back position stays controlled.

  3. 03

    Find your hinge depth

    Lower until you feel a controlled hamstring stretch and can still keep the pelvis and trunk steady. Reaching the floor is not the target.

  4. 04

    Stand through hip extension

    Bring your hips forward to stand tall. Keep the bar close and finish without leaning back, then repeat the same hinge.

Muscles worked

Where the romanian deadlift works.

PrimaryHamstrings
SupportingGlutes · Spinal erectors · Forearms

Form cues

Make every rep controlled.

  • Soften the knees
  • Push the hips back
  • Keep the bar close
  • Stop when the pelvis can no longer travel back

What to watch for

Common mistakes

  • Turning it into a squat
  • Reaching the bar toward the floor
  • Overextending at lockout

Keep your options open

Alternatives and related exercises

Dumbbell Romanian deadliftGood morningCable pull-through
Barbell DeadliftBarbell Hip ThrustBarbell Back Squat

Good to know

Romanian Deadlift questions.

What is the difference between an RDL and a deadlift?

A Romanian deadlift starts standing and lowers through a hip hinge with relatively little knee movement. A conventional deadlift starts on the floor and uses more knee bend.

Should the bar reach the floor in an RDL?

No. Stop at the depth your hip hinge allows while keeping control. The bar may reach around the shins, but the exact point depends on your proportions and mobility.

What muscles does a Romanian deadlift work?

The hamstrings and glutes are the main targets. The back muscles stabilize the trunk and the forearms support your grip.

Can I use dumbbells instead of a barbell?

Yes. Keep the same hip hinge and hold the dumbbells close to your legs. Log it as a separate variation because the equipment and load convention differ.

Use the record

How to progress your romanian deadlift

Choose a rep range suited to your routine and a load you can control. Build repeatable reps before considering the smallest practical load increase. Compare the same variation, range, and effort across sessions rather than forcing a heavier weight every workout.

How to track progressive overloadWeight and rep counting conventionsFind a workout templateLog your sets in Harda

Your next set

Put your progress in one place.

Log your workout, keep previous sets close, and see how your training changes over time.

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