Romanian Deadlift (Barbell) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Romanian Deadlift (Barbell) Exercise Demo

Exercise Profile

Exercise Equipment

Barbell

Primary muscles

Hamstrings, Lower Back, Glutes

Secondary muscles

Abs, Quadriceps

Exercise Category

Hip Hinge

Romanian Deadlift (Barbell) Muscles Worked

Front

Back

MuscleSet

Hamstrings

33.3%

Lower Back

26.7%

Glutes

20%

Abs

13.3%

Quadriceps

6.7%

Romanian Deadlift (Barbell) Overview

The Romanian deadlift (RDL) is a hip-dominant movement that emphasizes the hamstrings and glutes through a deep stretch in the posterior chain. It differs from the conventional deadlift by focusing on eccentric control and less knee bend, which shifts tension to the back of the legs. RDLs are excellent for improving hamstring flexibility, glute strength, and lower back endurance. It’s a favorite among strength athletes and bodybuilders for building the posterior chain safely and effectively. Maintaining a neutral spine and controlled tempo is crucial for safety and results.

Why Do The Romanian Deadlift (Barbell) ?

Romanian Deadlift (Barbell) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Romanian Deadlift (Barbell)

1. Stand with feet hip-width, holding barbell in front of thighs. 2. Hinge at hips, lowering bar while keeping it close to shins. 3. Stop at mid-shin or when back starts to round. 4. Drive hips forward to return to start, squeezing glutes at top.

Machine Tips

N/A – performed with barbell or dumbbells; maintain bar close to body throughout movement.

How to Progress

Add weight, pause at stretch position, use tempo reps, or elevate toes to bias hamstrings further.

PROGRAMS WITH Romanian Deadlift (Barbell)