- Loads the hamstrings and glutes on a stretch
- Set a soft knee bend at the top and keep it there
- Lower until your hamstrings run out of length, not until the plates hit the floor
- 3 to 4 sets of 6 to 10 reps with a controlled lowering
- Level
- Intermediate
- Trains
- Hamstrings, Glutes, Spinal erectors, Adductors, Forearms
- Kit
- Barbell or dumbbells
What the RDL trains and why it is worth doing
Unlike the conventional deadlift, the RDL starts at the top and never touches the floor. Your knees stay slightly bent while your hips travel back, which loads your hamstrings on a stretch. Your glutes and spinal erectors work hard too, and your grip gets a decent workout.
Building hamstring strength at long muscle lengths is a standard part of reducing the risk of hamstring strains, so the RDL earns its place in any plan that includes sprinting, football or HYROX running. It also grooves the hinge you need for kettlebell swings and heavier deadlifts.
How to do a Romanian deadlift
- Deadlift the bar from the floor or take it from a rack at thigh height, then stand tall with your feet hip width apart and hands just outside your thighs.
- Unlock your knees slightly and keep them at that angle for the whole rep.
- Breathe in and brace, then push your hips straight back as if shutting a car door with your backside.
- Let the bar slide down your thighs, keeping your shoulders over the bar and your back neutral.
- Lower until you feel a strong stretch in your hamstrings, usually somewhere between just below the knee and mid-shin. Stop before your back starts to round.
- Drive your hips forward to stand tall, squeezing your glutes at the top without leaning back.
Common mistakes
- Turning it into a squat. If your knees keep bending as you go down, the load moves to your quads. Set the knee angle at the start and leave it there.
- Chasing the floor. Range comes from your hips, not your spine. The rep ends where your hamstrings run out of length.
- Letting the bar drift forward. The bar should brush your legs the whole way. Think about pulling it back into you with your lats.
- Craning your neck. Keep your neck in line with your spine, eyes on the floor a couple of metres ahead.
Easier and harder versions
Most people should learn the hinge with a light load before worrying about the barbell.
- Easier: a dowel or broom handle along your back, keeping contact with your head, upper back and tailbone as you hinge.
- Easier: a dumbbell or kettlebell RDL with a light weight.
- Harder: the single leg Romanian deadlift, which adds a big balance and hip stability challenge.
- Harder: a slow three to four second lowering, or a one second pause at the bottom.
How to programme the RDL
The RDL responds well to moderate reps: 3 to 4 sets of 6 to 10 with a controlled lowering, resting around 2 minutes. Expect to feel your hamstrings for a day or two the first few times, which is normal.
Use it as the main hinge on a lower body day or after your main squat. It pairs well with the back squat and the hip thrust, and once or twice a week is enough. Straps are fine on heavier sets if your grip fails before your hamstrings do.
Hinge patterns come up in plenty of strength sessions, and during a free trial at Lycan Strength a coach can check your position before you add load.
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Questions
What is the difference between a Romanian and a stiff-legged deadlift?
In an RDL your knees are softly bent and the bar stays close to your legs, starting from the top. A stiff-legged deadlift uses straighter legs and often starts from the floor, so it asks more of your lower back.
Where should I feel the RDL?
Mainly in your hamstrings and glutes. Some lower back work is normal, but if that is all you feel, the bar is drifting forward or the weight is too heavy. If you tweak a hamstring, our [hamstring strain guide](/physiotherapy/conditions/hamstring-strain/) explains what usually helps.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
