Romanian Deadlift

Romanian Deadlift

The Romanian deadlift isolates the hamstrings and glutes with a deep posterior chain stretch.

Muscles Involved

• Hamstrings: primary target, stretched under load
• Glutes: contracted at the top of the movement
• Lower back (erector spinae): stabilize the back
• Latissimus dorsi: stabilizes the bar

Step-by-Step Instructions

Step 1 — Starting position

Standing, bar in hand, knees slightly bent (fixed position).

Step 2 — Descent

Push the hips back, the bar descends along the thighs. Back straight, eyes forward.

Step 3 — Stretch

Lower until you feel a strong hamstring stretch (knee/mid-shin level).

Step 4 — Ascent

Rise by contracting the glutes hard, push the hips forward.

Sets and Reps

4 sets of 10-12 reps. Rest 60-90 seconds.

Common Mistakes

• Bending knees during descent: keep the bend constant
• Rounded back: maintain a neutral spine
• Going too low: range depends on your flexibility

Safety Tips

Range should be limited by your flexibility, not by desire to go lower. Keep the bar against the thighs. Use straps if grip fails.

Variations

• Dumbbell RDL: increased range, unilateral work possible
• Single-leg RDL: balance and stability
• Deficit RDL: on step for more range

Who Is This Exercise For?

All levels. Excellent hip hinge learning exercise for beginners, and key hamstring movement at all levels.