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 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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, the Dumbbell Romanian Deadlift builds the same kind of movement with less demand, which makes it 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 a barbell for the Romanian Deadlift?
The Single-Leg Romanian Deadlift trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a barbell available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Single-Leg Romanian DeadliftRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.