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Romanian Deadlift

Romanian Deadlift is an intermediate compound barbell exercise that mainly works your hamstrings, with help from your calves, glutes and lower back.

💪 Hamstrings🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Romanian Deadlift: starting position
Starting position
Romanian Deadlift: end position
End position

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

Primary: HamstringsSecondary: CalvesSecondary: GlutesSecondary: Lower back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Romanian Deadlift alternatives

Exercises that train the same main muscle, including options with other equipment.

Dumbbell CleanDumbbell · IntermediatePower CleanBarbell · IntermediateNatural Glute Ham RaiseBodyweight · IntermediateSmith Machine Hang Power CleanMachine · IntermediateKettlebell SwingKettlebell · IntermediateBall Leg CurlOther · Beginner

FAQ

What muscles does the romanian deadlift work?

It mainly works your hamstrings; your calves, glutes and lower back assist.

How many sets and reps of romanian deadlift should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the romanian deadlift good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More hamstrings exercises →