How to do the Barbell Romanian Deadlift
Primary: Hamstrings, Glutes · also works Lower Back, Core, Forearms, Upper Back. Also called: RDL, barbell RDL, stiff leg deadlift.
Step by step
- 1
Stand holding a barbell at hip height with an overhand grip and feet hip-width apart.
- 2
Brace your core and unlock your knees slightly.
- 3
Push your hips straight back and lower the bar along your thighs, keeping it close to your body.
- 4
Lower until you feel a strong stretch in your hamstrings, usually around mid-shin, with a flat back.
- 5
Drive your hips forward to stand tall and squeeze your glutes.
Coaching cues
- Hips back, not down
- Bar stays in contact with the legs
- Flat back from head to tailbone
Common mistakes
- Rounding the lower back
- Bending the knees too much and turning it into a squat
- Letting the bar drift away from the legs
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
Barbell Romanian Deadlift alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Barbell Romanian Deadlift work?
Primary: Hamstrings, Glutes. Secondary: Hamstrings, Glutes, Lower Back, Core, Forearms, Upper Back
How many sets and reps of Barbell Romanian Deadlift 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 Barbell Romanian Deadlift?
Same movement pattern, different equipment: Dumbbell Romanian Deadlift, Kettlebell Deadlift, Cable Pull-Through, Barbell Good Morning, Bodyweight Hip Hinge, Trap Bar Deadlift.
Is the Barbell Romanian Deadlift good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.