Romanian Deadlift
A barbell hip hinge exercise that stretches and strengthens the hamstrings through a large range of motion. It suits lifters who already understand a basic deadlift or hip hinge pattern.
- Primary musclesHamstrings
- Secondary musclesCalves, Glutes, Back
- EquipmentBarbell
- LevelIntermediate · compound
How to do the romanian deadlift
- Stand holding a barbell with a grip slightly wider than shoulder width, palms facing down.
- Bend your knees slightly and set your hips back with your shins vertical and your back straight, to start.
- Keeping your arms and back straight, push your hips forward to lift the bar as you exhale, standing fully upright.
- From standing, push your hips back to lower the bar, bending your knees only slightly as it travels down.
- Lower the bar until you feel a stretch through the hamstrings, keeping your back flat throughout.
- Repeat for the rest of your set, moving with control rather than speed.
Original library instructions (5 steps)
- Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
- Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
- Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
- Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Rounding the lower back as the bar travels down; keep your chest up and your spine long.
- Bending the knees too much, which turns the movement into more of a squat; keep the hinge mainly at the hips.
- Letting the bar drift away from your legs; keep it close, brushing your thighs on the way down.
- Loading more weight than your hip hinge technique can handle; start lighter than you think until the pattern feels solid.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 5 sets of 5 to 6 reps, 2 to 3 minutes rest |
| Muscle | 3 to 4 sets of 8 to 10 reps, 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Take a deep breath and brace your core before each rep, holding it as you lower the bar.
- Use a spotter or lifting straps if grip becomes the limiting factor before your hamstrings are challenged.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the Romanian deadlift good for beginners?
It suits beginners who already understand the basic hip hinge pattern, so it can help to practice that movement with light weight before adding a loaded barbell.
What muscles does the Romanian deadlift work?
It mainly targets the hamstrings, with the calves, glutes and back all helping to support the hip hinge and the standing lockout.
