Hamstrings · Barbell · Intermediate

How to do Barbell Romanian Deadlift

The barbell Romanian deadlift is a strength exercise targeting the glutes, with secondary emphasis on the hamstrings and lower back. It involves hinging at the hips while maintaining a straight back, lowering a barbell to feel a stretch in the hamstrings, and then returning to a standing position.

Primary muscles: Hamstrings and Glutes
Also works: Lower back
Equipment: Barbell
Level: Intermediate
Category: Legs

How to do Barbell Romanian Deadlift, step by step

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.

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Muscles worked

Barbell Romanian Deadlift works your hamstrings and glutes as the main movers, with help from your lower back.

Track Barbell Romanian Deadlift in SPLYT

Barbell Romanian Deadlift is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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