How to do the Romanian Dead Lift
Primary: Lower Back · also works Glutes.
The Romanian Dead Lift is a strength training exercise that primarily targets the hamstrings, but also engages the glutes and lower back muscles. It is a variation of the traditional deadlift that emphasizes the eccentric phase of the lift, which helps in developing flexibility and strength in the posterior chain. It involves lifting a barbell from a standing position with a slight bend in the knees and lowering it while keeping the back straight, then returning to the starting position.
Step by step
- 1
Stand with your feet hip-width apart, holding a barbell with an overhand grip.
- 2
Keep your back straight and bend your knees slightly.
- 3
Lower the barbell by hinging at the hips, keeping it close to your legs.
- 4
Lower the barbell until you feel a stretch in your hamstrings.
- 5
Return to the starting position by thrusting your hips forward and standing up straight.
Coaching cues
- Keep your back straight throughout the exercise to avoid injury.
- Engage your core muscles to stabilize your body.
- Do not round your back as you lower the barbell.
- Keep the barbell close to your body during the movement.
- Start with lighter weights to ensure proper form before increasing the load.
Sets, reps and where it fits
Muscle
3–4 × 6–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Romanian Dead Lift alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Romanian Dead Lift work?
Primary: Lower Back. Secondary: Lower Back, Glutes
How many sets and reps of Romanian Dead Lift should I do?
For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Romanian Dead Lift?
Same movement pattern, different equipment: Conventional Deadlift, Barbell Good Morning, Back Machine Extension, Hyperextensions, Trap Bar Deadlift, Barbell Romanian Deadlift.
Is the Romanian Dead Lift good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.