Romanian Deadlift: Muscles Worked and How to Do It
TL;DR
The Romanian deadlift works your hamstrings as the prime mover, stretching and contracting them through a hip hinge. Your glutes drive hip extension alongside them, your lower back holds your spine rigid through the hinge, and your calves help stabilize your stance as you lower the bar.
- Primary muscle:
- Hamstrings
- Secondary muscles:
- Calves, Glutes, Lower back
Muscles worked
Your hamstrings are lengthened and loaded on the way down and then contract to pull your hips back to standing, which is why the RDL is one of the most effective direct hamstring builders. Your glutes work alongside them, extending the hip through the top portion of the lift.
Your lower back, made up of the erector spinae muscles running along your spine, works isometrically to keep your back flat and prevent rounding as you hinge forward. Your calves get light, steady work stabilizing your ankles and balance as your weight shifts back over your heels.
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How to do it
- Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
- Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
- Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
- Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
- Repeat for the recommended amount of repetitions.
Form tips
- Push your hips back first, like closing a door with your glutes, rather than bending your knees.
- Keep the bar or dumbbells close to your legs the entire way down.
- Stop the descent once you feel a strong hamstring stretch, not when your back starts to round.
- Keep a soft bend in your knees throughout instead of locking them out.
- Drive your hips forward to stand, squeezing your glutes at the top rather than yanking with your lower back.
Exercise details
| Equipment | Barbell |
|---|---|
| Level | Intermediate |
| Mechanic | Compound |
Used by lifters following PPL, 5x5, upper/lower, and more.
Frequently Asked Questions
What's the difference between a Romanian deadlift and a regular deadlift?
A regular deadlift starts from the floor with a bend at the knees and hips together, working your whole posterior chain from a dead stop. An RDL starts standing and moves through a hip hinge with a longer hamstring stretch, so it isolates your hamstrings and glutes more directly.
How many reps should I do for RDLs?
For hamstring size, work in the 6-12 rep range at 67-85% of your one-rep max, focusing on a slow, controlled stretch at the bottom. Higher reps of 12 or more at lighter loads also build muscular endurance in the hamstrings and lower back.
More hamstrings exercises
Exercise instructions and photos come from the free-exercise-db library, public domain, the same library used inside the PR Streak app.
