The Romanian Deadlift (RDL) is one of the best exercises to target your hamstrings, glutes, and lower back. Unlike the conventional deadlift, the RDL emphasizes the hip hinge movement, helping you build posterior chain strength, improve mobility, and boost athletic performance. Whether you’re a beginner learning the basics or an experienced lifter refining your form, mastering the Romanian Deadlift is essential for balanced strength training.

Step-by-Step Romanian Deadlift Instructions

1. Set Up the Bar

• Position the bar over the middle of your feet (around shoelace level).

• Stand with your feet about hip-width apart.

2. Grip the Bar

• Use a double overhand grip just outside your hips.

• Deadlift the bar into the starting position at the top with hips and knees locked out.

3. Begin the Hip Hinge

• Push your hips back while keeping your spine neutral.

• Lower the bar until it reaches just below knee height, keeping it close to your legs.

4. Drive Through Your Feet

• Press evenly through your whole foot—big toe, little toe, and heel.

• Avoid shifting all weight into your heels or letting your toes rise.

5. Return to Start

• Squeeze your glutes and extend your hips to bring the bar back up.

• Repeat for the desired number of reps while maintaining form.

Key Technique Cues

• Bar Path: The bar should graze your legs throughout the movement—don’t let it drift forward.

• Grip: Use straps or hook grip if grip strength becomes a limiting factor. Avoid mixed grip for RDLs.

• Neck Position:

  • Neutral neck (chin tucked) works best for most lifters.

  • If your upper back tends to round, looking slightly up may help maintain extension.

• Elbows Locked: Keep elbows straight to avoid unnecessary strain on the biceps.

• Range of Motion: Only go as low as your mobility allows while keeping a flat back. Avoid standing on a box or bench to extend the range—quality over depth.

Benefits of the Romanian Deadlift

• Builds strong hamstrings, glutes, and lower back.

• Improves hip hinge mechanics, translating to better squats and conventional deadlifts.

• Enhances athletic performance through stronger posterior chain muscles.

• Boosts hamstring flexibility and mobility.

• Reduces injury risk by strengthening stabilizing muscles around hips and spine.

Romanian Deadlift Tips

• Warm up with lighter weights before lifting heavy.

• Control the descent—don’t just drop the bar down.

• Keep your core engaged to protect your spine.

• Progress gradually to avoid overstressing your lower back or hamstrings.

• Incorporate RDLs 1–2 times per week as part of your leg or posterior chain workouts.

The Romanian Deadlift is a highly effective exercise for building hamstring and glute strength while improving mobility and athletic performance. By focusing on proper form, maintaining a strong grip, and controlling your bar path, you can maximize the benefits while staying safe. Add RDLs into your routine consistently, and you’ll develop a powerful, well-balanced lower body.