Romanian Deadlift
Learn how to do romanian deadlift with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do romanian deadlift
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend at the hips, keeping your back straight and your knees slightly bent.
- Lower the barbell towards the ground, keeping it close to your body.
- Feel the stretch in your hamstrings as you lower the barbell.
- Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
- Squeeze your glutes at the top of the movement.
- Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
Romanian Deadlift: muscles worked
Primary focus: hamstrings and glutes. Supporting muscles: Back, Core.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do romanian deadlift?
Stand with your feet shoulder-width apart and your toes pointing forward. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Bend at the hips, keeping your back straight and your knees slightly bent.
What muscles does romanian deadlift work?
Romanian Deadlift primarily trains the hamstrings and glutes, with the back and core contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for romanian deadlift?
Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep.
What can I do instead of romanian deadlift?
Related options include Reverse Band Sumo Deadlift, Stiff-Legged Barbell Deadlift, Sumo Deadlift. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related all legs exercises
6 ways to move.
Find the one that fits.
Showing 1–6 of 6 exercises
Compare related movement setups
Browse the directory pages containing romanian deadlift and the related movements above to compare equipment and technique choices.
Your body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exercise