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Exercises · IA-BAC-EXE-010

Romanian Deadlift

Learn the Romanian deadlift with hamstring-focused hip-hinge form, muscles worked, benefits and progressions.

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Start and finish demonstration of Romanian Deadlift
Start and finishUse the written steps below for the full technique and safety guidance.

At a glance

Exercise profile

Target muscles
hamstrings, gluteus maximus
Exercise type
Strength
Equipment
Barbell or dumbbells
Mechanics
Compound
Movement pattern
Hip hinge (bilateral)
Experience level
intermediate
Secondary muscles
erector spinae, adductor magnus

Hamstring and glute hip-hinge strength

What this exercise works

The hamstrings and glutes control the lowering and drive the return while the trunk and lats keep the bar close to the body.

Primary emphasis

  • hamstrings
  • gluteus maximus

Secondary muscles

  • erector spinae
  • adductor magnus

Stabilizers

  • abdominal muscles
  • latissimus dorsi
  • forearm flexors

Movement and joint actions

  • Hip flexion and extension
  • Isometric trunk control

Muscle contribution changes with position, range, resistance and individual technique.

Why it can help

Potential benefits and carryover

Benefits depend on technique, dosage, consistency and whether the exercise suits the person. Sport carryover means supporting the physical demands of the activity—not guaranteeing performance or preventing injury.

Everyday benefits

  • Builds hamstring strength in a lengthened position
  • Reinforces controlled hip-hinge mechanics
  • Develops glute and trunk strength with a simple bar path

Training carryover

  • Supports deadlifts, sprinting drills and loaded hip hinges
  • Builds posterior-chain capacity for squats and pulls

Sport carryover

  • Supports sprinting and jumping through hip-extension strength

Technique

Romanian Deadlift tips

Use these cues to keep the movement controlled and focused on its intended purpose.

  1. Start from standing; this is not a floor pull.
  2. Keep the bar close to the legs as the hips travel back.
  3. Maintain a soft knee bend and a long neutral spine.
  4. Stop at the deepest range you can control without rounding.

Overview

The Romanian deadlift starts from standing and emphasizes a slow hip hinge. It is one of the clearest ways to train the hamstrings and glutes with a barbell or dumbbells.

How to Do It

  1. Stand tall holding the bar at the thighs.
  2. Unlock the knees and push the hips straight back.
  3. Let the bar slide close down the thighs and shins.
  4. Stop when the hamstrings are stretched and the back remains neutral.
  5. Drive the hips forward to stand tall.

Common Mistakes

  • Squatting the weight down instead of hinging
  • Reaching for the floor and rounding the back
  • Letting the bar drift away from the legs
  • Hyperextending at the top
Educational information only — not a diagnosis.

Connected knowledge

Related content

ExercisesHip HingeExercisesSingle-Leg Deadlift
Educational information only

This information does not diagnose an injury or replace care from a qualified healthcare professional.