The Romanian deadlift exercise, or RDL, is a great lower-body exercise that works your hamstrings, glutes, and core. It’s an effective way to build strength and improve mobility. Plus, it can be done with minimal equipment, making it perfect for home workouts.

In this article, we will go over the Romanian Deadlift form, proper technique, and tips for getting the most out of this exercise.

Romanian Deadlift (AKA RDL) Overview

The Romanian deadlift is a compound exercise that targets the posterior chain of muscles (the glutes and hamstrings). It’s usually done with a barbell or dumbbell. When done correctly, it can help improve your strength, power, and mobility. It can also be used as an accessory lift to increase your deadlift numbers.

RDL is commonly associated with the legs, but all variations of it target the hamstrings. If you want to increase training frequency and work on your form, consider doing RDLs on leg day and another variation of deadlifts on days designated for back or pulling exercises. The hip hinge motion used in Romanian deadlifts can also help improve your posture. However, you should find a comfortable variation for you to perform (if possible) and focus on good form before progressing to heavier weights.

How To Warm Up For The Romanian Deadlift

People often overlook the importance of maintaining healthy hamstrings, making RDLs a crucial exercise. However, you must maintain excellent form throughout the movement to perform them effectively and safely. It’s essential to warm up your muscles. It will help prevent injuries and get the most out of your Romanian deadlift workout program.

Start by doing 5-10 minutes of light cardio, such as jogging or biking. Then do some dynamic stretches, like bodyweight squats and lunges, to open your hips and activate the necessary muscles for Romanian deadlifts.

You can also use a foam roller or massage ball to roll out any knots in your glutes and hamstrings. It will help improve mobility and make Romanian deadlift exercise more comfortable. RDLs are highly effective for targeting the hamstrings, and these exercises will help to prepare them.

How To Do The Romanian Deadlift

It’s imperative to know Romanian deadlift with good form and technique. Knowing the proper Romanian deadlift form will help you get the most out of your Romanian deadlifts, prevent injuries, and understand Romanian deadlift benefits. When done correctly, the Romanian deadlift exercise is a great way to strengthen and build muscle in your hamstrings, glutes, lower back, and core.

1. Set Yourself Up

Stand with your feet about hip-width apart, and toes slightly pointed outward. Place a barbell in front of you (or two dumbbells if that’s what you’re using).

Form Tips: Keep your torso upright and arms straight for this position. Also, make sure to drop your shoulder blades downwards towards the back.

2. Bend Down And Lift The Bar/Barbells

Grip the bar wider than shoulder-width apart with an overhand grip (or use the same grip if using dumbbells). Keep your shoulders back and chest up while maintaining a neutral spine throughout the entire movement.

Form Tips: After you stand, remember to stabilize yourself.

3. Control The Eccentric Phase

Engage your core by drawing your navel towards your spine. Then slowly lower the weight by pushing your hips backward and hinging at the hips.

Form Tips: Keep your back flat and torso straight throughout the entire motion. Keep your knees positioned over your ankles.

4. Lift With The Hips And Hamstrings

As you lower your weight, focus on engaging your hamstrings and glutes. Keep the bar close to your body; it should stay in contact with your legs as you move.

Form Tips: Keep the weight on your heels and toes while pushing off through the balls of both feet.

5. Achieve Full Hip Extension

At the bottom of the lift, your arms should be close to parallel with the ground and your back slightly rounded. Hold this position for a moment before slowly pushing yourself back up by driving through your heels and squeezing your glutes as you stand upright again.

Form Tips: As you extend your hips, squeeze your glutes and keep your ribcage down to stabilize your lower back.

Benefits Of The Romanian Deadlift

Benefits Of The Romanian Deadlift

The Romanian deadlift is crucial for strength training programs. Listed below are five reasons why:

1. Strengthens The Hamstrings

Romanian deadlifts are an excellent exercise for strengthening the hamstrings and glutes, as well as building core strength. Romanian deadlifts also increase flexibility in your hips and hamstrings. It can help prevent injuries while performing other strength-training exercises.

2. Increased Pulling Strength

The Romanian deadlift exercise helps to increase pulling strength and power. It is essential for activities such as sprinting, jumping, and weightlifting. Romanian deadlifts also help to improve explosive movement, allowing you to move more quickly in sports or during physical activity.

3. Improved Posture And Balance

Romanian deadlifts may help to improve posture and balance by strengthening the core muscles. It helps to prevent injury in everyday activities while enhancing coordination and stability.

4. Improved Glute Strength & Hip Mobility

Romanian deadlifts are an effective exercise for targeting the glutes, developing strength and power, as well as creating a balance between the quads and hamstrings. Romanian deadlifts also help to open up the hips, increasing mobility of the hips for activities such as running or jumping.

5. Improved Athletic Performance

Finally, Romanian deadlift exercise can help athletes increase their performance. Romanian deadlifts may help develop total body strength, which is essential for running, jumping, and weightlifting. Romanian deadlifts also help improve balance and coordination, which is vital for enhanced athletic performance.

Romanian Deadlift Variations

Several Romanian deadlift variations can be used to target different muscle groups as well as increase intensity.

Some of the common Romanian deadlift variations are:

A. Dumbbell Romanian Deadlift

This variation of the Romanian deadlift is done with dumbbells in each hand. This Romanian deadlift with dumbbells helps to target the glutes, hamstrings, and lower back muscles while allowing for more flexibility with weight selection. This variation can be used when you don’t have access to a barbell or want to add more intensity to your Romanian deadlift workout program.

B. Kettlebell Romanian Deadlift

This variation of the Romanian deadlift exercise is done with a kettlebell instead of a barbell. It may help build strength and power in the lower body while also helping to increase grip strength. It’s a nice variation if you don’t have access to barbells or dumbbells, as kettlebell Romanian deadlifts can be done with just one kettlebell.

C. Single-Leg Romanian Deadlift

The Single-leg Romanian deadlift is done on one leg at a time. It helps to target the glutes and hamstrings of each leg individually while also helping build balance and stability.

The single-leg Romanian deadlifts can be done with either a barbell or dumbbell; it’s an excellent variation for building strength and power in your lower body.

D. Snatch Grip Romanian Deadlift

This Romanian deadlift variation is done with a wider grip to increase the range of motion and target the muscles in the lower back. This variation is good for targeting the back muscles, as well as increasing pulling strength.

Muscles Worked By The Romanian Deadlift

The Romanian deadlift is an effective exercise for targeting the hamstrings, glutes, and lower back muscles. Romanian deadlifts might also work the core muscles as a stabilizing force. By performing Romanian deadlifts regularly, you can strengthen these muscle groups and help to prevent injuries while engaging in other activities.

In addition, Romanian deadlifts can help to increase overall athletic performance by increasing strength and power.

What’s The Difference Between A Deadlift And A Romanian Deadlift?

The Romanian deadlift exercise is similar to a traditional deadlift, but the Romanian variation has a few key differences. The classic deadlift in weightlifting, a simple, compound exercise targeting the entire body. It focuses on the quads, glutes, hamstrings, abs, back muscles, and calves.

Romanian deadlifts are usually done with lighter weights, emphasizing the eccentric (lowering) portion of the lift while keeping your spine in a neutral position throughout the entire motion. In addition, Romanian deadlifts focus on contracting the glutes and hamstrings.

Romanian deadlifts are a great exercise to incorporate into any workout program, as they are safe and effective for developing strength and power in the lower body.

Romanian Deadlift Sets And Reps

Romanian deadlifts can be performed for strength and muscle growth, so the sets and reps will depend on your specific goals. For example:

1. To Build Muscle

Choose a moderate to heavy weight, and do three to five sets of six to 10 reps. Or, select a lighter weight that you can lift for 12 to 15 reps without failing and do two or four sets. Then rest for 45 seconds up to 1½ minutes between sets.

2. To Gain Strength

Use a heavy load and do three to five sets of three to five reps. Rest for a couple of minutes in between sets.

3. To Increase Muscle Endurance

For muscular endurance, do two to four sets of 12-20 reps with a light to moderate load and rest for 30 to 45 seconds.

Who Should Do The Romanian Deadlift?

Whether you are a beginner looking to increase strength and power in your lower body or an experienced athlete who wants to work on balance and coordination, Romanian deadlifts should be part of your workout routine.

Romanian deadlifts can be performed by almost anyone looking to increase strength, power, and muscle size in their lower body. They are also effective for athletes in building balance, stability, flexibility, and coordination.

Romanian deadlifts can be particularly beneficial for runners or cyclists who need to develop more hamstring and glute strength. In addition, Romanian deadlifts can help improve posture and reduce the risk of back pain.

How To Program The Romanian Deadlift

As Romanian deadlifts are a compound exercise, they should be programmed into your workout routine twice a week. Romanian deadlifts can be done as part of a full-body workout, back and glute day, or leg day. Most people perform Romanian deadlifts as secondary compound lifts, complemented by conventional or sumo deadlifts. When you do this, your training schedule depends on personal preference and what your body needs.

If you use a push-pull split, you’ll likely want to do this on your lower body pull days. On the other hand, if you’re primarily performing RDLs to strengthen your hamstrings, you might use them as accessories on leg day. Perhaps, then perform these with your squats. Your ability to program RDLs also relies on the general health of your hamstrings and how your body reacts to heavy squats and deadlifts.

How To Avoid A Romanian Deadlift Plateau

Romanian Deadlift Plateau

If you’ve been Romanian deadlifting for a while and feel like you’re stuck on a plateau, try adding some variation to your exercise. Romanian deadlifts can be performed with one or two dumbbells, kettlebells, barbells, Trap Bars, or even resistance bands. It is also beneficial to switch up your stance and grip to target different muscles.

Another option is to use Romanian deadlifts as a superset or circuit along with other exercises such as bodyweight lunges, walking lunges, Romanian good mornings, glute bridges, Romanian step-ups, and Romanian split squats. It may help you build strength and muscular endurance while keeping your workout fresh and challenging. RDLs are much more effective when you warm up first, and this also helps prevent plateaus. When you can lift safely, You will be able to lift heavier weights, and warming up beforehand will help prepare you for that.

Romanian Deadlift Alternatives

If Romanian deadlifts are not working for you, there are some Romanian Deadlift alternatives. Here are a few to choose from:

1. Barbell Good Morning

A good barbell morning is an excellent Romanian Deadlift alternative. Starting your day with some good mornings can help target your lower back and glutes while limiting the amount of work your hamstrings have to do. It is mainly performed using a barbell and resistance band.

2. Reverse Hyperextensions

This exercise targets the glutes and the lower back while not involving the hamstrings. The movement occurs at the hip joint, which makes it different from other exercises that target the knees and hips. It can be done with weight on a reverse hyperextension machine, your body weight, or by using resistance bands.

3. Glute Ham Raise

The glute-ham raise might help you focus on your hamstrings while keeping the load off your back. It could be a good option for lifters trying to avoid putting too much strain on their backs or for those with injuries that make it hard to work out. For this exercise, you can use your body weight or hold light weights in front of your chest. Do more repetitions for this one.

4. Nordic Hamstring Curl

The Nordic hamstring curl is an ideal body weight exercise to focus on the hamstrings. It also helps develop isometric, eccentric, and concentric strength and control. Even though it’s challenging, this exercise can be done with only your body weight.

Safety Tips / Instructions For Romanian Deadlift

Here are some safety tips and instructions to make sure you do Romanian deadlifts safely:

  • Start with light weights and get comfortable with the movement before attempting heavier Romanian deadlifts.
  • Keep your back straight and your core engaged throughout the exercise.
  • Keep a neutral spine, and make sure you don’t round it at any point during Romanian deadlifts.
  • Breathe out when you lift the weight, and inhale as you bring it back down.
  • If your grip strength is holding you back from going as heavy as you’d like, we recommend using straps or a hook grip to prevent any issues.
  • A neutral neck position is highly preferable.
  • Squeeze the bar with all you might, and make sure your thumbs are wrapped securely around the bar.
  • Do not lock your knees when you complete the Romanian deadlift.
Romanian deadlift


The Romanian Deadlift was invented by a Romanian gymnast and weightlifter named Nicu Vlad. He is considered one of the best Romanian weightlifters of all time. He was an Olympic medalist in 1984, 1988, and 1996 and was elected to the International Weightlifting Federation Hall of Fame in 2006.

Romanian deadlifts are a great exercise for targeting the glutes and hamstrings, and they can be performed with more weight than squats. However, squats are a more versatile exercise that works for several muscle groups in the legs and core. It's important to incorporate both exercises into your workout routine to maximize results. Ultimately, Romanian deadlifts are not necessarily better than squats.

Romanian deadlifts are a good exercise for working the hamstring gs, glutes, and lower back. They can also help improve posture and core stability.

Romanian Deadlift is like a regular deadlift, but the emphasis is on keeping the back straight and lowering the butt towards the ground instead of bending forward. This exercise primarily targets the hamstrings, glutes, and lower back. It can also be used to improve mobility in the hips and ankles.

The Romanian Deadlift is the best deadlift for targeting the glutes. It's a great way to add more shape and definition to your butt and improve strength and power. The Romanian deadlift helps to activate the muscles in your backside, like the glutes and hamstrings, while also engaging your core.

Romanian Deadlift (RDL) builds more muscle than any other deadlift. Romanian deadlifts work the hamstrings, glutes, and lower back more than any other deadlift. It is commonly used for strength training as well as powerlifting competitions.

Yes, a Romanian deadlift workout program can be done on the same day as squats. They are both lower-body workouts that will help you to achieve your fitness goals. Romanian Deadlift targets your hamstrings, lower back, and hips explicitly. Romanian deadlifts can be done with traditional barbells or dumbbells.

The Romanian deadlift is hard because it's a compound movement that simultaneously works for multiple muscle groups. It's an excellent exercise for strengthening your posterior chain, which includes your hamstrings, glutes, and lower back. Romanian deadlifts require you to keep your core engaged and back straight throughout the entire movement. It can be difficult for those new to weightlifting or with weak core strength.

Take Away

Romanian Deadlift is a great exercise that works your entire posterior chain. It can be challenging to perform correctly, so focusing on proper form and technique is imperative before adding weight or intensity. Romanian deadlifts are a great addition to any lower body workout routine as they help strengthen the hamstrings, glutes, and lower back muscles.

Romanian deadlifts can also be done on the same day as squats to target those muscle groups further. Make sure to warm up before performing Romanian deadlifts, and always focus on the proper form above everything else! For best results, incorporate a Romanian deadlift into your workout routine at least once or twice weekly.