Romanian Deadlift: How-to, Tips & More
The Romanian Deadlift is a intermediate compound exercise for your hamstrings. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Besides the hamstrings, it also works your glutes and lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Hamstrings
Primary
Glutes
Secondary
Lower back
Secondary
How to do the Romanian Deadlift
- Stand tall holding the bar in front of your thighs, hands just outside your legs.
- Soften your knees and push your hips back.
- Lower the bar along your legs until you feel a strong stretch in your hamstrings.
- Drive your hips forward to stand tall.
Romanian Deadlift tips
- Keep the bar touching your legs.
- Your back stays flat. Stop where it wants to round.
Sets and reps
Most lifters do well with 5 to 10 reps per set, and 5 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell
Type
Compound
Romanian Deadlift alternatives
More hamstrings exercises
B Stance Romanian Deadlift
Dumbbells
Band Good Morning
Resistance band
Band Leg Curl
Resistance band
Barbell Single Leg Romanian Deadlift
Barbell
Bodyweight Good Morning
Bodyweight
Bodyweight Single-Leg Deadlift
Bodyweight
Frequently asked questions
What muscles does the Romanian Deadlift work?
The Romanian Deadlift mainly works your hamstrings, with help from your glutes and lower back.
How many sets and reps should I do?
A good starting point is 5 to 10 reps per set, and many lifters get the best results between 5 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Romanian Deadlift good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Romanian Deadlift?
You need barbell.
Add Romanian Deadlift to your program
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