Hamstrings
Romanian Deadlift
The Romanian Deadlift is a strength exercise with a barbell for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 22%, hamstrings (biceps femoris) 22% and hamstrings (semitendinosus/-membranosus) 18%.
Also known as: rdl, stiff leg rdl
How to do it
- Take a barbell from a rack at thigh height with a grip just outside the legs, palms facing you.
- Stand tall with the feet hip-width and unlock the knees slightly.
- Push the hips back and slide the bar down the thighs, keeping the back flat.
- Stop at a strong hamstring stretch, usually just below the knees or at mid-shin.
- Drive the hips forward and squeeze the glutes to return to standing.
Tips
- Keep the bar in contact with the legs the whole way.
- Think of the movement as a hinge, not a lowering of the chest.
- Keep the shoulders pulled down to hold the bar close.
Common mistakes
- Bending the knees more as the bar lowers.
- Rounding the back to reach a deeper position.
- Letting the bar drift forward away from the thighs.
Muscles worked by the Romanian Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Romanian Deadlift alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Romanian Deadlift work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back) and adductors assist.
Is the Romanian Deadlift good for beginners?
The Romanian Deadlift is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the Romanian Deadlift?
For example the Band Romanian Deadlift, Cable Romanian Deadlift and Hip Hinge. They train mostly the same muscles, some with different equipment.
How do you make the Romanian Deadlift harder?
Add weight or reps, or move on to the Snatch Grip Romanian Deadlift and Single Leg Barbell Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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