Romanian Deadlift

How to do the Romanian Deadlift

1. 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.
2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
3. 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.
4. 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.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, glutes, lower back
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Natural Glute Ham Raise Bodyweight Dumbbell Clean Dumbbell Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell

Easier than the Romanian Deadlift

Same movement pattern, lower entry difficulty — work up from here.

Smith Machine Stiff-Legged Deadlift beginner · Machine Stiff-Legged Dumbbell Deadlift beginner · Dumbbell Ball Leg Curl beginner · Exercise Ball

Harder than the Romanian Deadlift

Split Snatch expert · Barbell Reverse Band Sumo Deadlift expert · Barbell Power Snatch expert · Barbell

Superset the Romanian Deadlift with

Opposing quads work — alternate sets without extra rest.

Barbell Full Squat quads Barbell Hack Squat quads Barbell Lunge quads Barbell Step Ups quads

Common questions

What muscles does the Romanian Deadlift work?

The Romanian Deadlift primarily works the hamstrings, with the calves, glutes, and lower back as secondary movers. Alternating Hang Clean, Double Kettlebell Alternating Hang Clean, and Dumbbell Clean train the same muscle, across 9 equipment types.

What equipment do you need for the Romanian Deadlift?

A Barbell. Without a barbell, Natural Glute Ham Raise, Dumbbell Clean, and Alternating Hang Clean train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Romanian Deadlift suitable for beginners?

It is rated intermediate. Start with Smith Machine Stiff-Legged Deadlift, Stiff-Legged Dumbbell Deadlift, and Ball Leg Curl and work up.

Where should the Romanian Deadlift go in a workout?

Early — the Romanian Deadlift is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Barbell Full Squat and Barbell Hack Squat later.

Similar exercises

Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Dumbbell Clean Dumbbell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell Natural Glute Ham Raise Bodyweight