How to Do a Romanian Deadlift
The Romanian deadlift is a loaded hip hinge that trains the hamstrings and glutes through a long range. The goal is not to touch the floor—it is to move the hips backward while the bar stays close and the trunk remains controlled.
How to do it
- 1
Start from standing
Take the bar from a rack or deadlift it once into a tall position. Stand around hip width with the bar resting against the thighs.
- 2
Set the trunk and knees
Brace the torso and unlock the knees slightly. Keep that small knee bend relatively steady as the hips move.
- 3
Push the hips backward
Reach the hips behind you as the torso inclines. Let the bar slide close to the thighs instead of lowering it straight toward the floor.
- 4
Stop at your useful depth
End the descent when the hamstrings strongly limit further hip motion or keeping the bar close and trunk controlled becomes difficult.
- 5
Stand by extending the hips
Drive the floor away and bring the hips forward until you are tall. Finish stacked over the feet without leaning backward.
Common mistakes and fixes
Turning the movement into a squat
Fix: Keep only a soft knee bend and send the hips farther backward. The shins should remain relatively vertical.
Letting the bar drift forward
Fix: Keep the bar brushing or very close to the legs. Reduce the load if your shoulders or trunk cannot hold that path.
Lowering to the floor at any cost
Fix: Depth depends on hamstring mobility, limb proportions, and control. Stop before the pelvis tucks or the bar leaves the legs.
Looking up throughout the hinge
Fix: Let the head follow the torso so the neck stays comfortable rather than forcing the eyes forward.
Regressions and variations
Dowel hip hinge
Practice moving the hips while a dowel maintains contact with the head, upper back, and pelvis.
Dumbbell RDL
Uses the same pattern with easier setup and smaller load jumps.
Kickstand RDL
Shifts more work to one leg while the rear foot remains available for balance.
Single-leg RDL
Adds a large balance demand; use it after the basic hinge is consistent.
Programming starting points
Begin with 2–3 working sets of 8–12 reps once or twice per week. Use a load that lets the bar remain close and every rep reach a similar controlled depth. Add repetitions before making a small load increase.
Frequently asked questions
How low should a Romanian deadlift go?
There is no required floor target. Many lifters reach somewhere between the knees and mid-shin. Stop where you still control the trunk and bar path and feel the hamstrings limiting the hinge.
Should the knees be straight?
No. Keep a small, comfortable bend rather than locking the knees. The RDL still differs from a squat because most of the movement comes from the hips, not increasing knee bend.
Is an RDL the same as a conventional deadlift?
No. An RDL starts from standing, uses a smaller and steadier knee bend, and reverses before the plates reach the floor. A conventional deadlift begins from the floor and uses more knee and ankle contribution.
Can I use dumbbells instead of a barbell?
Yes. Dumbbells often make the hinge easier to learn and allow smaller load increases. Keep them close to the legs just as you would a barbell.
Sources
- Hamstrings Muscle Architecture and Morphology Following an Eccentrically Biased Romanian Deadlift or Nordic Hamstring Intervention — Medicine & Science in Sports & Exercise / PubMed (accessed August 2026)
- An electromyographic and kinetic comparison of conventional and Romanian deadlifts — Journal of Exercise Science & Fitness / PubMed (accessed August 2026)
- Electromyographic activity in deadlift exercise and its variants: A systematic review — PLOS ONE / PubMed (accessed August 2026)
- Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults — American College of Sports Medicine / PubMed (accessed August 2026)