Romanian Deadlift
A hip-hinge exercise that targets the hamstrings and glutes through a controlled stretch.
Equipment: Barbell
How to do it
- 1Hold the bar at hip height with a shoulder-width grip, knees slightly bent.
- 2Push your hips back while lowering the bar along your legs, keeping your back flat.
- 3Lower until you feel a stretch in your hamstrings, then drive your hips forward to stand back up.
Common mistakes
- Rounding the lower back instead of hinging with a flat spine.
- Bending the knees too much, which turns this into a squat instead of a hip hinge.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Romanian Deadlift safe for beginners?
The Romanian Deadlift is tagged intermediate, meaning it generally works best once you already have some legs training experience. If you're new to training, building a base with the Dumbbell Romanian Deadlift first is a reasonable place to start.
See the Dumbbell Romanian DeadliftWhat muscles does the Romanian Deadlift work?
The primary mover is your hamstrings. As a legs movement, it also involves your glutes and lower back.
What can I substitute if I don't have barbell for the Romanian Deadlift?
The Dumbbell Romanian Deadlift targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell available.
See the Dumbbell Romanian DeadliftRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.