Romanian Deadlift
The Romanian deadlift, or RDL, is a hip hinge where you start standing with the weight, push your hips back with a slight knee bend, and lower it down your legs until your hamstrings are fully stretched. Your hamstrings and glutes do the work, while your lower back and lats hold your position. It is one of the best lifts for building the back of your legs, and it teaches the hinge that many other exercises rely on.
A regular deadlift starts from the floor and uses more leg drive at the beginning of each rep. The RDL starts at the top with the lowering phase and never rests the weight on the floor, so your hamstrings stay loaded for the whole set. You will use less weight than on a conventional deadlift, and that generally means less fatigue. Leg curls train your hamstrings by bending your knee, while the RDL trains them by moving your hips, so the two go well together.
Muscles worked
- Hamstrings (primary)
- Glutes
Equipment
Barbell, Dumbbells
How to do it
- Lift the bar from a rack set around mid-thigh height, or deadlift it up from the floor for your first rep. Hold it with an overhand grip just outside your thighs, with your feet about hip width apart.
- Stand tall with your chest up, your shoulders pulled back and your abs braced. Bend your knees slightly and keep that angle the whole time.
- Push your hips straight back, as if you were closing a car door with your glutes. Your torso tips forward as a result of your hips moving.
- Slide the bar down your thighs and shins, keeping it touching or almost touching your legs. Your weight should sit around mid-foot with your heels down.
- Stop when you feel a strong stretch in your hamstrings or when your back is about to round. For most people this is around knee level to mid-shin.
- Drive your hips forward to stand up, keeping the bar close to your legs. Squeeze your glutes at the top without leaning back.
Common mistakes
- Rounding your back to reach lower. The depth comes from your hips, not your spine. End the rep where your back stops being flat, even if the bar only reaches your knees.
- Turning it into a squat. If your knees keep bending as you go down, your hips drop and your hamstrings lose the stretch. Set a slight bend and only move your hips.
- Letting the bar float forward. A bar away from your legs pulls your weight to your toes and loads your lower back. Think about sliding it along your thighs.
- Over-arching at the top. Leaning back at the finish does nothing for your glutes. Stop when your hips are straight and your body is tall.
Variations
- Dumbbell Romanian deadlift : Hold a dumbbell in each hand if you train at home or want to learn the hinge with lighter loads.
- Single-leg Romanian deadlift : Work one leg at a time to challenge your balance and even out your sides, using a light weight.
- Stiff-leg deadlift : Start each rep from the floor with your legs nearly straight when you want a longer range and have the hamstring flexibility for it.
- Cable Romanian deadlift : Attach a bar to a low pulley for a smoother load, especially when you are learning to keep your hips moving back.
Sets and reps to start with
For hamstring and glute size, do 3 to 4 sets of 8 to 12 reps with 2 minutes of rest and a controlled lowering of two to three seconds. For strength, 3 to 4 sets of 5 to 8 reps with a heavier bar work well, and lifting straps help if your grip gives out first. Beginners should learn the hinge with a broomstick, light dumbbells or an empty bar, then do 3 sets of 10. Once or twice a week fits most programs, and the stretch can leave your hamstrings sore at first, so build up gradually. Add 2.5 to 5 kg (5 to 10 lb) when you can reach the same depth with a flat back on all reps.
Frequently asked questions
What is the difference between a Romanian deadlift and a regular deadlift?
A Romanian deadlift starts from the top and the weight does not rest on the floor between reps, while a regular deadlift starts from a dead stop on the floor. The RDL keeps your knees only slightly bent and focuses on your hamstrings and glutes. A regular deadlift uses more of your quads and allows heavier loads.
How low should you go on a Romanian deadlift?
Go as low as you can while your back stays flat, which is usually around your knees or mid-shin. Your hamstring flexibility sets the depth, so it is different for everyone. The bar does not need to reach the floor.
What is the difference between a Romanian deadlift and a stiff-leg deadlift?
A stiff-leg deadlift usually keeps your knees straighter and each rep often starts from the floor. An RDL keeps a soft knee bend, pushes your hips further back and stops short of the floor. The two train similar muscles, and the names are often mixed up in gyms.
Why do I feel Romanian deadlifts in my lower back?
Your lower back should work to hold your position, but it should not be the main thing you feel. Usually the bar has drifted forward, or you are going lower than your hamstrings allow. Keep the bar on your legs and end the rep sooner. Real pain is a reason to end the set and have it checked by a professional.
Can you do Romanian deadlifts with dumbbells?
Yes, dumbbells work very well. Hold them in front of your thighs or by your sides and use the same hinge. They are a good way to start, although you may run out of weight sooner than with a barbell.
Similar exercises
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