GymDroidRomanian deadlift from every angle
Romanian Deadlift: How to Do It Right
The Romanian deadlift, or RDL, is a hip hinge that trains the hamstrings and glutes in a long stretch.
- Works
- Hamstrings, Gluteus maximus
- Also works
- Spinal erectors, Adductors, Upper back, Forearms
How to do a Romanian deadlift, step by step
- Take the bar from a rack set at hip height, or deadlift it from the floor for the first rep.
- Stand with your feet hip width apart and your hands just outside your thighs, palms facing you.
- Unlock your knees slightly. They keep that same small bend for the whole rep.
- Brace your stomach and pull your shoulders back a little so the bar sits against your thighs.
- Push your hips straight back, as if closing a car door with your butt. The bar slides down your thighs as your chest tips forward.
- Keep your back flat and lower until you feel a strong stretch in your hamstrings, usually somewhere between just below the knee and mid shin.
- Drive your hips forward to stand up, keeping the bar close. Squeeze your glutes at the top without leaning back.
Common Romanian deadlift mistakes
- Bending the knees more and more. Set a soft bend at the start and hold it. If the knees keep bending, the lift turns into a regular deadlift.
- Reaching for the floor. Stop where your back would start to round. Your hamstrings decide the depth, not a target height.
- Bar drifting away from the legs. Keep it touching your thighs. Think about pushing your hips back, not lowering the bar down.
- Rounding the upper back to go lower. Keep your chest proud and your shoulder blades set the whole way down.
- Leaning back at the top. Stop as soon as you stand straight and squeeze your glutes.
Alternatives: at home, with dumbbells, no barbell
Same muscles, different equipment.
Good to know
Romanian deadlift from every angle
You start standing with the bar, push your hips back with soft knees, slide the bar down your legs until you feel a strong pull in the back of your thighs, then stand back up. The bar never rests on the floor between reps. Below is how to do it step by step, how low to go and the mistakes that turn it into a different lift. At home, a pair of dumbbells works the same way.
Muscles worked
The RDL mainly works the hamstrings and the gluteus maximus, which lengthen under load as you lower the bar and shorten as you stand up. The spinal erectors hold your back flat, the adductors help at the hip, and your grip and upper back keep the bar close to your legs.
Sets and reps for hamstrings and glutes
For muscle growth, do 3 to 4 sets of 8 to 12 reps, once or twice a week. Lower the bar in about 2 to 3 seconds and stand up at a normal pace. The long stretch can leave your hamstrings sore for a few days, so stop each set with 2 good reps left at first. Add weight in small steps, about 2.5 to 5 kg on the bar, once you hit 12 reps on every set with a flat back.
Romanian deadlift vs deadlift
The deadlift starts from the floor with bent knees and returns to the floor every rep. It works the whole back and legs and lets you lift the most weight. The Romanian deadlift starts from standing, keeps the knees soft and lowers only as far as your hamstrings allow. It uses less weight and puts more stretch on the hamstrings and glutes. Many plans use the deadlift as the heavy lift of the week and the RDL as a second hinge for muscle.
Alternatives: at home, with dumbbells, no barbell
With dumbbells, hold one in each hand in front of your thighs and follow the same steps. A single leg RDL with one dumbbell adds a balance challenge and needs little weight, which makes it a good home option. At the gym, good mornings and back extensions are other ways to train the hinge.
Plans with the Romanian deadlift
The Romanian deadlift is on Day A of Curves & Confidence and a swap for the seated leg curl on Day B of Full Body Foundation. The dumbbell version is on Day B of Dumbbell Home Essentials. Log every set and the plan sets your next weight. On iPhone and Android.
Full Body Foundation · Curves & Confidence · Dumbbell Home Essentials
What does the Romanian deadlift work?
Mainly the hamstrings and glutes. The lower back holds your spine flat, and your grip and upper back keep the bar close.
How low should you go on a Romanian deadlift?
Until you feel a strong stretch in your hamstrings while your back is still flat. For most people that is just below the knee to mid shin. Touching the floor is not the goal.
Should your knees bend in a Romanian deadlift?
A little. Unlock them at the start and keep that same small bend. Straight locked knees strain the back of the knee, and bending more turns it into a deadlift.
Can you do Romanian deadlifts with dumbbells?
Yes. Hold a dumbbell in each hand in front of your thighs and use the same hinge. It is a good way to train the move at home.
Is the Romanian deadlift good for glutes?
Yes. The glutes work hard to bring your hips forward out of the stretch. Pair it with a hip thrust to train them at the top end too.
Plans with the Romanian deadlift
The Romanian deadlift is on Day A of Curves & Confidence and a swap for the seated leg curl on Day B of Full Body Foundation.
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