Exercise
Romanian Deadlift: How to Do It, Muscles Worked
The Romanian Deadlift is a intermediate-level strength exercise that primarily works the hamstrings, with the calves, glutes, lower back as secondary muscles. It uses barbell, and is performed in 5 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Romanian Deadlift work?
The Romanian Deadlift primarily targets the hamstrings, and also recruits the calves, glutes, lower back as secondary muscles. It's classified as a intermediate-level strength movement using barbell.
What are the most common Romanian Deadlift mistakes?
- Bending the knees like a squat instead of hinging at the hips first.
- Jerking the weight off the floor instead of removing slack and pulling with control.
- Rounding the lower back to reach further down instead of stopping where the hips can no longer hinge.
- Letting the bar or weight drift away from the body, turning the lift into a lower-back-dominant grind.
How should I program the Romanian Deadlift — sets, reps and frequency?
As a hip-hinge compound movement, it responds well to a moderate-to-heavy 4-8 reps for 3-5 sets when trained for strength, or 8-12 reps for hypertrophy. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Romanian Deadlift variations and alternatives?
- Good Morning — barbell, intermediate level, hamstrings
- Sumo Deadlift — barbell, intermediate level, hamstrings
- Sumo Deadlift with Bands — barbell, intermediate level, hamstrings
- Glute Ham Raise — machine, intermediate level, hamstrings
| Attribute | Value |
|---|---|
| Level | Intermediate |
| Equipment | Barbell |
| Category | Strength |
| Primary muscles | Hamstrings |
| Secondary muscles | Calves, Glutes, Lower Back |
How to do the Romanian Deadlift, step by step:
- Step 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.
- Step 2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
- Step 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.
- Step 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.
- Step 5. Repeat for the recommended amount of repetitions.
Key takeaways
- The Romanian Deadlift is a intermediate-level strength exercise using barbell.
- Primary muscles worked: Hamstrings; secondary: Calves, Glutes, Lower Back.
- A typical working range is 4-8 reps for 3-5 sets when trained for strength, or 8-12 reps for hypertrophy.
- The most common technical fault is bending the knees like a squat instead of hinging at the hips first.
Log the Romanian Deadlift in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Romanian Deadlift suitable for beginners?
The Romanian Deadlift is listed as intermediate-level, so it's usually introduced after the basic barbell pattern has been learned with an easier variation.
What equipment do I need for the Romanian Deadlift?
A barbell. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Hamstrings) do most of the work and are usually the limiting factor in the set. Secondary muscles (Calves, Glutes, Lower Back) assist or stabilize but aren't the main driver of the movement.