Hamstrings · Barbell · Intermediate
How to do Romanian Deadlift
The Romanian deadlift is a hip hinge with a barbell that starts from standing rather than from the floor. It loads the hamstrings and glutes through a long stretch, which makes it one of the best hamstring builders and a useful partner to squats.
- Primary muscle
- Hamstrings
- Also works
- Glutes and Lower back
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Legs
How to do Romanian Deadlift, step by step
- Stand tall holding a barbell in front of your thighs with an overhand grip, feet about hip-width apart.
- Unlock your knees slightly and push your hips straight back, letting the bar slide down the front of your legs.
- Keep your back flat and the bar close; stop when you feel a strong stretch in your hamstrings, usually around mid-shin.
- Drive your hips forward to stand back up, squeezing your glutes at the top without leaning back.
Station taken, or training at home? Alternatives to Romanian Deadlift →
Muscles worked
Romanian Deadlift works your hamstrings as the main mover, with help from your glutes and lower back.
Track Romanian Deadlift in SPLYT
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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