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Romanian Deadlifts: How to Do It, Muscles Worked & Benefits

intermediateHome & gymbarbellHamstrings
Romanian Deadlifts – start positionRomanian Deadlifts – end positionAnimated demo

The animation switches between the start and end position of the movement. Tap pause to study each position.

The Romanian deadlift (RDL) is a hip-hinge exercise that focuses on the hamstrings and glutes. The bar starts at the hips, and you lower it to mid-shin by pushing the hips back while keeping the knees softly bent.

Primary musclesHamstrings
SecondaryCalves, Glutes, Lower back
Equipmentbarbell
Levelintermediate
Typecompound
Movementpull
WhereHome & gym

What is the romanian deadlifts?

The Romanian deadlift (RDL) is a hip-hinge exercise that focuses on the hamstrings and glutes. The bar starts at the hips, and you lower it to mid-shin by pushing the hips back while keeping the knees softly bent.

The romanian deadlifts is an intermediate exercise and a compound movement. Compound exercises use several joints and muscle groups at once, so they let you move more weight, burn more energy and build functional strength in less time. You can do it at home or in the gym, which makes it easy to fit into almost any routine.

Muscles worked

The main muscles trained by the romanian deadlifts are the hamstrings, with help from the calves, glutes, lower back.

Hamstrings (primary)

The hamstrings run down the back of the thigh. They bend the knee and extend the hip. Strong hamstrings protect the knees and balance out the quads.

Calves (secondary)

The calves are made of the gastrocnemius (the visible upper part) and the soleus (underneath). They point the foot and are essential for walking, running and jumping.

Glutes (secondary)

The glutes (gluteus maximus, medius and minimus) are the largest and strongest muscles in the body. They extend and rotate the hip, power sprinting and jumping, support the lower back and shape the hips.

Lower back (secondary)

The lower back muscles (mainly the erector spinae) keep the spine straight and upright. They work hard to hold a neutral back in deadlifts, rows and squats.

How to do the romanian deadlifts: step by step

Romanian Deadlifts start position
Start position
Romanian Deadlifts end position
End position
  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.

Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.

Benefits of the romanian deadlifts

  • Best hamstring builder for most people
  • Strongly works the glutes
  • Teaches the hip hinge, which protects the back
  • Can be done with dumbbells at home

Like all resistance training, the romanian deadlifts also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.

Common mistakes to avoid

  • Rounding the back to go lower
  • Bending the knees too much (turning it into a squat)
  • Bar drifting forward
  • Looking up at the ceiling

Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.

Form tips from a trainer

  • Push the hips back as if closing a car door with your butt
  • Keep the bar or dumbbells close to the legs
  • Stop when you feel a strong hamstring stretch
  • Squeeze the glutes to stand up

How to breathe

Breathe in while the weight returns to the start position and breathe out as you pull. Keep your ribs down and your core tight so your back stays in a neutral position.

Sets and reps by fitness level

LevelSets × repsRestFrequency
Beginner3 × 10 light60–90 sec2× per week
Intermediate4 × 8–1060–120 sec2× per week
Advanced4 × 6–10 heavy90–180 sec2–3× per week

Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.

Easier and harder variations

Make it easier

  • Dumbbell RDL with light weight

Make it harder

  • Single-leg RDL
  • Pause at the bottom

Romanian Deadlifts for men and women

The technique of the romanian deadlifts is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.

You will find this exercise in these HelloMyTrainer programs:

Safety tips

  • Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
  • Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
  • If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
  • Use safety pins, safety arms or a spotter whenever you lift a barbell close to your limit.

Frequently asked questions

What muscles does the romanian deadlifts work?

The romanian deadlifts mainly works the hamstrings, with the calves, glutes, lower back helping.

Is the romanian deadlifts good for beginners?

It is rated intermediate. Beginners should start with an easier variation such as Dumbbell RDL with light weight and build up.

How many sets and reps of the romanian deadlifts should I do?

Beginners: 3 × 10 light. Intermediate: 4 × 8–10. Advanced: 4 × 6–10 heavy. Train each muscle group about twice per week.

Can I do the romanian deadlifts at home?

Yes, it needs little or no equipment.

How often should I train with the romanian deadlifts?

Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.

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Exercise images: public-domain photos from the open-source Free Exercise DB project. Last reviewed: October 2026.