Barbell Romanian Deadlift
A barbell hip hinge that lowers the bar along the legs with soft knees, stretching and strengthening the hamstrings and glutes.
IntermediateCompoundBarbellHamstringsGlutesPull
Last updated: November 4, 2026
Exercise Profile
- Target Muscle
- Hamstrings, Gluteus Maximus
- Body Part
- Hips, Thighs
- Equipment
- Barbell, Weight Plates
- Category
- Compound
- Skill Level
- Intermediate
- Movement
- Hip Hinge
- Also Known As
- RDL, Barbell RDL
- Est. Calories
- 3–6 kcal per setEstimate for a 70 kg person, 30–60 second set
Quick Answer
The barbell Romanian deadlift is a hip hinge for the hamstrings and glutes. Stand with the bar at your thighs and soft knees, push your hips back to lower the bar along your legs until you feel a strong hamstring stretch, then drive your hips forward to stand. Use 3 sets of 8 to 12 reps.
How to Do the Barbell Romanian Deadlift
- 1
Start standing
Hold the bar at hip height with an overhand grip just outside your thighs. Stand with feet about hip-width apart. You can take the bar from a rack or deadlift it from the floor.
- 2
Soften your knees
Unlock your knees into a slight bend and keep that bend for the whole set.
- 3
Push your hips back
Hinge by pushing your hips straight back. Keep your back flat and let the bar slide down the front of your thighs.
- 4
Lower to a hamstring stretch
Lower until you feel a strong stretch in your hamstrings, usually with the bar around the knees to mid-shin. Stop before your back starts to round.
- 5
Drive your hips forward
Squeeze your glutes and push your hips forward to return to standing, keeping the bar close to your legs.
What Muscles Does the Barbell Romanian Deadlift Work?
Primary
- Hamstringslengthen under load as you hinge down and extend the hips as you stand.
- Gluteus Maximusextends the hips to bring you back upright.
Secondary
- Erector Spinaehold the back flat throughout the hinge.
- Adductor Magnusassists hip extension.
- Latissimus Dorsikeeps the bar close to the legs.
- Trapezius and Rhomboidshold the shoulders steady under the bar.
- Forearm Flexorsmaintain grip on the bar.
How Many Sets and Reps Should You Do?
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle Growth | 3–4 | 8–12 | 90 sec–2 min |
| Strength | 3–4 | 5–8 | 2–3 min |
| Endurance | 2–3 | 12–15 | 60 sec |
| Beginner | 2–3 | 8–10 | 90 sec |
Common Mistakes That Reduce Results
✕
Rounding the Back
Going lower than your hamstrings allow makes the back round. Stop when you feel the stretch and your back is still flat.
✕
Squatting the Weight Down
Bending the knees more as you lower turns the RDL into a regular deadlift. Keep the same slight knee bend and move at the hips.
✕
Bar Drifting Away from the Legs
A bar that swings forward loads the lower back. Keep it in contact with or close to your thighs.
✕
Overextending at the Top
Leaning back at lockout adds lower back strain without working the glutes more. Finish standing tall.
✕
Looking Up
Craning the neck up breaks the neutral spine. Keep your gaze a few feet in front of you on the floor.
Tips for Better Results
✓
Think "Hips Back, Not Down"
Imagine closing a car door with your backside. This cue keeps the movement at the hips.
✓
Range Depends on Your Hamstrings
Most people reach somewhere between the knees and mid-shin. There is no need to touch the floor.
✓
Control the Lowering
Take about 2–3 seconds on the way down to keep tension on the hamstrings.
✓
Use Straps if Grip Fails First
The hamstrings can often handle more weight than your grip can hold.
Modifications and Progressions
▼ Easier
Dumbbell Romanian Deadlift
Lighter dumbbells held in front of the thighs teach the same hinge with a lower load.
▼ Easier
Hip Hinge with a Dowel
Holding a stick along your spine teaches you to hinge with a flat back before adding weight.
▲ Harder
Single-Leg Romanian Deadlift
Hinging on one leg increases the demand on each hamstring and glute and adds a balance challenge.
▲ Harder
Deficit Romanian Deadlift
Standing on a low platform increases the range of motion if your hamstring flexibility allows it.
Barbell Romanian Deadlift Alternatives
Barbell Deadlift
Gluteus Maximus, Hamstrings, Erector Spinae 
Barbell Hip Thrust
Gluteus Maximus Frequently Asked Questions
What is the difference between a Romanian deadlift and a regular deadlift?
The RDL starts from standing, keeps a slight fixed knee bend, and stops at a hamstring stretch. A regular deadlift starts from the floor with more knee bend each rep.
How low should I go?
As low as you can while keeping a flat back. For most people that is between the knees and mid-shin.
Romanian deadlift vs stiff-leg deadlift — are they the same?
They are similar. The stiff-leg version usually starts from the floor and uses straighter knees, while the RDL starts from standing.
Why do I feel RDLs in my lower back?
Usually because the back is rounding or the bar is drifting forward. Shorten the range and keep the bar close.
Can I do RDLs and deadlifts in the same week?
Yes. Many programs use the deadlift on one day and the RDL on another, with lighter loads for the RDL.
If you have an existing injury or medical condition, check with your doctor before adding this exercise to your training.