The Romanian deadlift hinges at the hips with soft knees, lowering the bar down the thighs to stretch the hamstrings and glutes, then driving the hips forward to stand. It builds the back of the legs and teaches the hip hinge pattern that carries over to nearly every lift.
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How effective is this exercise for you?
3
Sets
10
Reps
Barbell
Equipment
8.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Hamstrings, Glutes
➕
Secondary
Back
📋 How To Perform Romanian Deadlift
1
Hold a barbell or dumbbells in front of your thighs, feet hip-width.
2
Keep a slight bend in your knees — this stays fixed throughout.
3
Hinge at the hips, pushing them back, lowering the weight down your legs.
4
Go down until you feel a stretch in your hamstrings, keeping your back flat.
5
Drive your hips forward to stand back up, squeezing your glutes at the top.
💡 Benefits of Romanian Deadlift
Builds hamstring and glute strength and size through a deep stretch, and strengthens the lower back and grip. It is also a safer way to learn the hinge than pulling a heavy conventional deadlift from the floor.
📈 Sets, Reps & Programming
Do 3 sets of 8 to 12 reps with a weight that lets you keep a flat back. Lower the bar to about mid-shin or until you feel a deep hamstring stretch, and push the hips forward to stand.
⚠️ Common Mistakes to Avoid
Rounding the lower back at the bottom
Bending the knees too much and turning it into a squat
Letting the bar drift away from the legs
✅ Pro Tips
Push the hips back as if closing a car door with them
Keep the bar close to the legs and stop when the hamstrings are fully stretched
🛡️ Safety Notes
Keep the spine neutral. Lower only as far as you can keep the back flat, usually around mid-shin, and reduce the weight if your form slips.
🔁 Progressions & Regressions
Make it hardersingle-leg Romanian deadlift or a slower tempo.
Make it easierdumbbell Romanian deadlift with a lighter load.
