Romanian deadlift: How to Do It, Muscles Worked

Step by step

Hold the bar at your thighs, soft knees.
Push your hips back, sliding the bar down your legs.
Squeeze your glutes to stand tall.

What you should feel

A deep stretch in the back of your thighs and a squeeze in your glutes; your lower back should not burn or round.

Common mistake

Rounding the lower back; stop lower when you feel the hamstring stretch.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Hamstrings Glutes

Helps

Lower back Forearms Upper back

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell Romanian deadliftHamstrings, Glutes

Single-leg dumbbell Romanian deadliftHamstrings, Glutes

Smith machine stiff-leg deadliftHamstrings, Glutes

Band good morningHamstrings, Glutes Body weightSingle-leg Romanian deadliftHamstrings, Glutes

Good morningHamstrings, Glutes

Questions

What muscles does the romanian deadlift work?

Romanian deadlift mainly works your hamstrings and glutes. It also helps your lower back, forearms, and upper back.

Can I do the romanian deadlift at home?

Not easily, it needs this: barbell. At home, try instead: dumbbell romanian deadlift, single-leg dumbbell romanian deadlift, and band good morning.

How many sets and reps of the romanian deadlift?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your hamstrings

Romanian deadlift