# How to Do Romanian Deadlift

Learn how to do the Romanian Deadlift with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Intermediate   **Equipment:** Dumbbells

## Muscles worked

hamstrings, glutes, back

## How to do it: step by step

- Stand tall holding a dumbbell in each hand in front of your thighs.
- Keep a slight bend in your knees and brace your core.
- Hinge at the hips, pushing your butt back as the weights slide down your thighs.
- Lower until you feel a strong stretch in your hamstrings, around mid shin.
- Keep your back flat and the weights close to your legs the whole way.
- Drive your hips forward and squeeze your glutes to stand back up.

## Tips

- Think about closing a car door with your butt; the hinge comes from the hips, not the knees.
- Stop the descent when your back wants to round, even if the weights have not reached your shins.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Romanian Deadlift work?

The Romanian Deadlift mainly works the hamstrings, glutes, back.

### How many reps of the Romanian Deadlift should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Romanian Deadlift good for beginners?

It can be. The Romanian Deadlift is an intermediate move, so learn the basic version first and build up gradually.