Romanian deadlift: how to do it, muscles worked and variations
It starts at the top and the bar never rests on the floor, which is what separates it from the deadlift. It trains the gluteus maximus and hamstrings through a loaded stretch, and teaches the hip hinge.
- Main muscles
- Gluteus maximus, Hamstrings
- Secondary muscles
- Erector spinae, Gluteus medius
- Equipment
- Barbell, Dumbbell
- Variations
- 3
How to do it
- Take the bar from a rack at thigh height or lift it from the floor. Feet hip-width apart, knees slightly bent.
- Push your hips back as if closing a door with your glutes. Your knees barely move and the bar slides down your thighs.
- Stop when you cannot go further without rounding your back, which for many people is at mid-shin or higher. Touching the floor is not the goal.
- Come up by driving your hips forward. A common habit is finishing with an arched lower back to squeeze harder, when standing tall is enough.
Which muscles it works
The gluteus maximus and hamstrings extend the hip and do most of the work. The erector spinae moves nothing, it just holds your back still. On one leg, the gluteus medius keeps your pelvis level and the obliques resist rotation.
Which variation to choose
The Barbell Romanian deadlift lets you load more and keep progressing for years. The Dumbbell Romanian deadlift needs no set-up and suits home training or learning. In the Single-leg dumbbell Romanian deadlift balance is the limit, so little weight is needed.
All 3 variations
Barbell Romanian deadlift
Hip hinge with a barbell from a standing position.
Form. Push your hips back and lower until you feel the hamstrings without losing your spine.
Common mistake. Turning it into a squat or moving the bar away.
Dumbbell Romanian deadlift
Hip hinge with dumbbells.
Form. Push your hips back and keep a neutral spine.
Common mistake. Bending the knees like a squat.
Single-leg dumbbell Romanian deadlift
Single-leg hinge with a dumbbell.
Form. Keep your hips square and control the descent.
Common mistake. Rotating the pelvis or chasing depth without control.
Frequently asked questions
- What is the difference between a Romanian and a stiff-leg deadlift?
- In the Romanian your knee stays slightly bent. The stiff-leg deadlift keeps your legs almost straight, so the stretch is more intense. The main muscles are the same.
- I feel it in my back, not my legs. What should I change?
- You are nearly always going too low, or the bar has drifted. Shorten the range and think about sending your hips back. If it is not muscle tiredness, ask a professional.
Other exercises for the same muscles
