How to do the Romanian Deadlift
- Stand with your feet hip-width apart, holding the barbell against your thighs.
- Push your hips back, keeping your back straight, and letting the bar slide down.
- Lower the bar close to your legs until your hamstrings reach their end range.
- Push your hips forward to return to the starting position, standing tall again.
- Maintain a slight bend in your knees throughout the movement.
Full technique — 7 steps
- Stand tall with feet hip-width apart and hold the barbell against your thighs.
- Set your shoulders back and down, then tighten your stomach before initiating the hinge.
- Unlock your knees slightly and keep that knee angle nearly unchanged throughout the rep.
- Push your hips straight back as the bar slides down close to your legs.
- Lower until your hamstrings reach their end range without losing spinal position.
- Drive your hips forward to bring the bar back up along your legs.
- Finish standing tall with hips fully extended and ribs in line with your pelvis.
Common mistakes
- Turning it into a squat
- Letting the bar drift forward
- Bending knees more on descent
- Lowering past hamstring mobility
- Leaning back at the top
Form cues
- Push hips straight back
- Keep bar on legs
- Slight knee bend
- Stop at hamstring limit
- Finish with glutes
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Single Leg Deadlift Same level
- Kettlebell Deadlift Easier
Dumbbells
- Dumbbell Stiff Leg Deadlift Easier
- Dumbbell Good Morning Easier
Resistance bands
- Resistance Band Good Morning Easier
- Resistance Band Pull Through Easier
Cable machine
- Cable Pull Through Easier
- Single Leg Cable Romanian Deadlift Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Landmine Romanian Deadlift
- Easier Dumbbell Romanian Deadlift
- This exercise Romanian Deadlift
- Harder Zercher Good Morning
- Harder Good Morning
Too hard for now? Start with the Dumbbell Romanian Deadlift.
In ready-made workouts
- Barbell strength workout40 min · Gym
- Glutes and hamstrings workout45 min · Gym
Quick answers
What muscles does the Romanian Deadlift work?
Primary: Hamstrings 10/10, Glutes 8/10. Also works: Lower back 5/10.
When should I do the Romanian Deadlift in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.
How many sets and reps of the Romanian Deadlift?
Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve.
What can I do instead of the Romanian Deadlift?
Kettlebell: Kettlebell Single Leg Deadlift, Kettlebell Deadlift. Dumbbells: Dumbbell Stiff Leg Deadlift, Dumbbell Good Morning. Resistance bands: Resistance Band Good Morning, Resistance Band Pull Through. Cable machine: Cable Pull Through, Single Leg Cable Romanian Deadlift.
What is an easier version of the Romanian Deadlift?
Dumbbell Romanian Deadlift (Beginner), Landmine Romanian Deadlift (Beginner).
What is a harder version of the Romanian Deadlift?
Zercher Good Morning (Advanced), Good Morning (Advanced).
