Exercises · Hamstrings · Barbell

Romanian deadlift (RDL)

3D demo of the Romanian deadlift with the working muscles highlighted

At a glance: a hip-hinge lift that loads the back of your legs. Primary muscle: hamstrings. Also works: glutes and lower back. Equipment: barbell (a dumbbell version also exists).

How to do it

Hold the bar at your hips and soften your knees.
Push your hips back, sliding the bar down your thighs.
Keep your back flat and lower until your hamstrings stretch.
Drive your hips forward to stand.

Form cues that help

Think of closing a car door with your hips, not bending over.
Keep the bar in contact with your legs the whole way.
Stop where your hamstrings stretch, even if the bar is not near the floor.

Common mistakes

Turning it into a squat. Keep the knee bend small and let the hips move back.
Rounding your back. Keep it flat and shorten the range if you cannot.
Letting the bar drift forward. Keep it close to your legs.

Alternatives

Try the dumbbell Romanian deadlift if you have no barbell, or the single-leg Romanian deadlift to train one side at a time. A lighter option for learning the pattern is the kettlebell deadlift. Compare with the standard deadlift.

How to progress it

Choose a moderate rep range and add weight only when your back stays flat and you feel the hamstring stretch on every rep. Track each set so you can see steady changes. See progressive overload.

See it moving in FollowSet

FollowSet has a 3D demo for this exercise with the working muscles highlighted, plus a log for every set. Download it on the App Store.

General information, not medical advice. Stop if you feel sharp pain, and ask a qualified coach or clinician if you have a back injury.