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

1. Stand tall holding a dumbbell in each hand in front of your thighs.
2. Keep a slight bend in your knees and brace your core.
3. Hinge at the hips, pushing your butt back as the weights slide down your thighs.
4. Lower until you feel a strong stretch in your hamstrings, around mid shin.
5. Keep your back flat and the weights close to your legs the whole way.
6. 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.