Romanian Deadlift
The Romanian deadlift is a simple way to build strength through your hips and the back of your legs. It teaches you how to hinge properly, which carries over into lifting, running, and everyday movement.
Equipment Needed
- Barbell, dumbbells, or kettlebells
Muscle Groups Targeted
- Hamstrings (main)
- Glutes
- Lower back
- Grip and forearms
How to Do a Romanian Deadlift
- Stand tall with your feet hip-width apart, holding the weight in front of your thighs.
- Keep your knees slightly bent and your chest lifted.
- Push your hips back and lower the weight while keeping it close to your legs.
- Lower until you feel a stretch in your hamstrings.
- Drive your hips forward to return to standing.
Tips for Success
- Keep your spine neutral. Do not round your lower back.
- This is a hip movement, not a squat. Your knees stay mostly still.
- Stop the descent when your hamstrings are stretched, not when the weight hits the floor.
- Move slowly and stay in control throughout.
- If your back, hips, or hamstrings feel off, adjust early and focus on training around injury.
The Romanian deadlift builds strength where many people are weakest, through the hips and the back of the legs. Done well, it improves control, posture, and resilience.
When to Use This Exercise
Use Romanian deadlifts as part of a lower-body or full-body strength routine. They work well alongside movements like squats and lunges to build balanced strength.
They are especially useful if you sit a lot, run regularly, or want to improve how your body handles bending and lifting.
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