Romanian Deadlift
The Romanian deadlift is a hinge, not a squat with a bar in your hands: the knees stay where they start and the hips travel backwards until the hamstrings run out of length.
How to do Romanian Deadlift
- Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
- Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
- Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
- Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
- Repeat for the recommended amount of repetitions.
Romanian Deadlift Sets and Reps by Goal
Strength
4 sets of 5-6 reps with 2-3 minutes rest, stopping each rep where the back would otherwise round.
Hypertrophy
3-4 sets of 8-12 reps with a 3-second lowering phase and 90 seconds rest, feeling the stretch through the hamstrings on every rep.
Endurance
3 sets of 12-15 reps at a light load with 60 seconds rest, keeping the bar in contact with the legs throughout.
Common Romanian Deadlift Mistakes
Bending the knees more as the bar descends, which turns the movement into a partial deadlift and takes the hamstrings out.
Set a soft knee bend at the start and hold that exact angle. Only the hips should move.
Chasing depth by rounding the back once the hamstrings run out of range.
Stop the descent at the point where the hamstrings are fully stretched and the spine is still neutral, usually somewhere around mid-shin.
Letting the bar drift forward away from the thighs.
Keep the lats tight and drag the bar down the legs. If it drifts, the lower back is taking load the hamstrings should carry.
Easier and Harder Than Romanian Deadlift
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Romanian Deadlift — Frequently Asked Questions
How do you do the Romanian Deadlift?
Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Romanian Deadlift work?
The Romanian Deadlift primarily targets the hamstrings. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Romanian Deadlift should I do?
For muscle growth: 3-4 sets of 8-12 reps with a 3-second lowering phase and 90 seconds rest, feeling the stretch through the hamstrings on every rep. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Romanian Deadlift good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Romanian Deadlift?
Try the Barbell Deadlift, Lying Leg Curl or the Back Extension. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
