Animated GIF · Available via API
gif_boxBarbell Romanian Deadlift
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
BarbellCategory
strength
Mechanic
compound
Cal/min
7.3
Force
pull
Barbell Romanian Deadlift is a intermediate multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart and your toes pointing forward.
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Bend at the hips, keeping your back straight and your knees slightly bent.
Lower the barbell towards the ground, keeping it close to your body.
Feel the stretch in your hamstrings as you lower the barbell.
Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
Squeeze your glutes at the top of the movement.
Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
grid_view More Upper Legs Exercises
warning Common Mistakes
Bending the Knees Too Much
Squatting down instead of hinging at the hips turns the RDL into a conventional deadlift and removes the hamstring-stretch stimulus. Maintain a fixed, slight knee bend throughout and focus on pushing your hips backward as the bar descends.
Letting the Bar Drift Forward
When the bar swings away from the legs, the lower-back lever arm increases and spinal stress spikes. Keep the bar in contact with or millimetres from your thighs as you descend — think 'shave the legs' on the way down.
Not Hinging Deep Enough
Stopping the bar at mid-shin level deprives the hamstrings of a full eccentric stretch, limiting hypertrophic stimulus. Descend until you feel a strong hamstring pull — usually just below the knee — maintaining a neutral spine before reversing.
shuffle Variations & Progressions
Single-Leg Romanian Deadlift
Performed on one leg, this variation dramatically increases the balance and hip-stability demand while also correcting left-right strength imbalances. Use light weight and focus on keeping the hips square throughout the movement.
Dumbbell Romanian Deadlift
Using dumbbells allows the hands to travel alongside the legs rather than in front, enabling a slightly more natural path of motion and better bar-path customisation for individual anatomy.
Stiff-Leg Deadlift
Similar to the RDL but with the bar starting from the floor each rep and with less knee bend, placing maximal stretch on the hamstrings. Often used to target hamstring flexibility alongside strength.
Deficit Romanian Deadlift
Standing on a small platform increases the range of motion, intensifying the hamstring and glute stretch. An advanced variation for those who have already mastered the standard RDL.
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