Romanian Deadlift (RDL)
The Romanian deadlift is a hip-hinge movement that builds the hamstrings and glutes while teaching a strong, safe hinge pattern. Here's how to perform it with good form.
How to do the Romanian Deadlift
- 1 Stand holding a barbell at hip height with an overhand grip, feet about hip-width apart and knees slightly bent.
- 2 Brace your core and set your shoulder blades back. Keep a soft, fixed knee bend — this is a hinge, not a squat.
- 3 Push your hips back and lower the bar along your thighs, keeping it close to your legs.
- 4 Keep your back flat and lower until you feel a stretch in your hamstrings (often around mid-shin, depending on flexibility).
- 5 Drive your hips forward to stand back up, squeezing your glutes at the top.
- 6 Control the descent on every rep — the RDL is about the hinge, not the weight.
Tips for better form
- ✓ Push your hips back rather than bending your knees — lead the movement from the hips.
- ✓ Keep the bar in contact with or very close to your legs throughout.
- ✓ Maintain a flat (neutral) spine; never round your lower back under load.
- ✓ Only lower as far as you can while keeping a flat back — range depends on hamstring flexibility.
Common mistakes
- ✕ Rounding the lower back as the bar descends.
- ✕ Turning it into a squat by bending the knees too much.
- ✕ Letting the bar drift away from the body.
- ✕ Going too heavy before the hinge pattern is solid.
Alternatives & variations
Swap based on your equipment and experience.
Dumbbell RDL
Same hinge pattern with dumbbells — great for learning and for home setups.
Single-Leg RDL
Adds a balance and unilateral challenge to target each side.
Good Morning
A barbell hinge variation that emphasizes the hamstrings and lower back.
Seated/Lying Leg Curl
A machine isolation option to target the hamstrings directly.
Romanian deadlift questions
What muscles does the Romanian deadlift work?
Primarily the hamstrings and glutes, with the lower back (erector spinae) and grip assisting.
RDL vs conventional deadlift — what's the difference?
The conventional deadlift starts from the floor and uses more knee bend and quad involvement. The RDL stays standing, keeps a soft fixed knee, and emphasizes the hamstrings and glutes through a hip hinge.
How low should I go?
Lower until you feel a hamstring stretch while keeping a flat back — for many lifters that's around mid-shin. Don't chase depth at the cost of a rounded back.
How many sets and reps?
A common range is 3–4 sets of 6–12 reps, focusing on controlled technique and a strong hip hinge.
Add the RDL to your leg day
Get the Romanian deadlift with an HD video demo, add it to an AI-generated or custom workout, and track your sets and progress in Fitonist — free to start.