Quick Answer
Romanian Deadlift is a intermediate strength exercise that targets your hamstrings. It uses only your bodyweight. Stand with feet hip-width apart, holding a barbell with an overhand grip, hands just outside thighs.
Video Tutorial
How to Perform the Romanian Deadlift
- 1
Stand with feet hip-width apart, holding a barbell with an overhand grip, hands just outside thighs.
- 2
Maintain a slight bend in the knees throughout the movement.
- 3
Keeping the back straight and core engaged, hinge at the hips, pushing them backward.
- 4
Lower the barbell towards the ground, keeping it close to your legs.
- 5
Descend until you feel a significant stretch in your hamstrings, or until your torso is nearly parallel to the floor.
- 6
Return to the starting position by driving hips forward and squeezing glutes.
- 7
Repeat for the desired number of repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Romanian Deadlift isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Romanian Deadlift work?
The Romanian Deadlift primarily works your hamstrings. Secondary muscles include the calves, glutes and lower back.
What equipment do I need for the Romanian Deadlift?
The Romanian Deadlift needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Romanian Deadlift suitable for beginners?
The Romanian Deadlift is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Romanian Deadlift should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Romanian Deadlift every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.