Romanian Deadlift (RDL)
A hip-hinge movement that builds the hamstrings and glutes through a controlled stretch, training the posterior chain with a near-straight (not locked) knee.
- Difficulty
- Intermediate
- Equipment
- Barbell, Dumbbells (alternative)
- Primary muscles
- Hamstrings, Gluteus maximus
- Secondary muscles
- Erector spinae (lower back), Adductors, Forearms & grip
Demo video coming soon — side angle highlighting the hip hinge and neutral spine.
How to perform the Romanian Deadlift (RDL)
- Set up tall. Stand holding a barbell (or dumbbells) at the top, feet hip-width apart, bar resting against the front of your thighs. Brace your core and pull your shoulders back and down.
- Soften the knees. Unlock your knees to a slight, fixed bend. The knee angle stays roughly constant for the whole rep — the movement comes from the hips, not the knees.
- Hinge at the hips. Push your hips straight back as if closing a car door behind you. Let the bar travel down close to your legs while your torso tips forward and your back stays flat.
- Find your stretch. Lower until you feel a strong stretch in the hamstrings — usually around mid-shin to just below the knee. Range depends on your mobility; stop before your lower back rounds.
- Drive the hips forward. Reverse the motion by squeezing your glutes and pushing your hips toward the bar until you're standing tall again. Avoid leaning back or overextending at the top.
Common mistakes
- Rounding the lower back at the bottom — lower only as far as you can keep a flat, braced spine.
- Turning it into a squat by bending the knees too much instead of hinging at the hips.
- Letting the bar drift away from the legs, which loads the lower back and reduces hamstring tension.
- Hyperextending the lower back at the top instead of finishing in a tall, neutral standing position.
Alternatives & variations
- Dumbbell Romanian deadlift
- Single-leg RDL
- Seated or lying hamstring curl
- Glute-ham raise
This guide is for general educational purposes and is not medical or physical-therapy advice. If you have an injury or health condition, check with a qualified professional before training. — StrongHer Team