Legs · Hamstrings · Barbell
Romanian Deadlift
The Romanian deadlift is a hinge from standing: the bar slides down the thighs as the hips move back, and you stand up again without the bar touching the floor. It is one of the best exercises for the hamstrings and glutes, training them in a long stretch.
How to
Barbell- 1 Stand with the bar at the hips, soft knees.
- 2 Hinge at the hips, bar sliding down the thighs.
- 3 Return by driving the hips forward.
Tips
- Push the hips back until the hamstrings stop you; for most people that is just below the knees.
- Keep the bar touching the thighs the whole way.
- The knees bend a little at the start and then stay put.
Common mistakes
- Squatting the bar down by bending the knees more.
- Rounding the back to reach lower.
- Letting the bar drift away from the legs.
Muscles worked
Main
- Hamstrings
- Glutes
Also working
- Lower back
- Adductors
- Forearms and grip
Breathing and bracing
Breathe in and brace at the top, hold it on the way down and up, and breathe out when you are standing.
Sets and reps
- Strength
- 3–4 sets of 5–8 reps, 2–3 min rest
- Muscle size
- 3–4 sets of 8–12 reps, 2 min rest
Setup
- 1 Deadlift the bar from the floor or take it from a rack at hip height.
- 2 Stand with the feet hip-width and the bar against the thighs.
- 3 Grip just outside the legs, arms straight.
- 4 Unlock the knees slightly and set the shoulders back.
Technique in detail
- Push the hips back and let the bar slide down the thighs.
- Keep the back flat and the bar touching the legs.
- Lower until the hamstrings stop you, usually just below the knees or at mid-shin.
- Drive the hips forward to stand tall.
- Keep the knee bend the same from start to finish.
In these plans
- PPL · 3 DAY · Legs
- PPL · 6 DAY · Legs A
- PPL · 6 DAY · Legs B
- UPPER / LOWER · 2 DAY · Lower
- UPPER / LOWER · 4 DAY · Lower A
- BRO SPLIT · 5 DAY · Legs
Variations and alternatives
Questions
Romanian or stiff-leg deadlift?
In the Romanian deadlift the bar stops where the hamstrings do and never touches the floor; in the stiff-leg version the bar goes to or near the floor.
How low should I go?
Only as far as you can keep the back flat. For most people that is just below the knees.
Why do I feel it in my lower back?
The hips are not moving back enough, or the back is rounding. Push the hips back further and keep the bar close.
Log it in Volu(me)
Add Romanian Deadlift to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.