Romanian Deadlift
Quick answer
The Romanian Deadlift mainly works the hamstrings and glutes, with help from the lower back. Barbell hip hinge that targets the hamstrings and glutes. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Stand holding the bar at shoulder width, knees very slightly bent.
- Push your hips back while keeping your back flat, letting the bar slide down along your thighs.
- Descend until you feel a strong stretch in your hamstrings, usually around mid-shin.
- Stand back up by driving your hips forward and squeezing your glutes.
Muscles worked
MainSecondary
- Hamstrings
- Glutes
- Lower Back
Common mistakes
- Don't round your back to go lower.
- Your knees stay almost fixed: this isn't a squat.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Romanian Deadlift work?
Mainly the hamstrings and glutes. It also works the lower back.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Romanian Deadlift good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
