Romanian Deadlift
Also known as: rdl, stiff leg deadlift, romanian dl
If you only do one hamstring exercise, make it the Romanian deadlift. Pushing the hips back while the bar slides down your thighs loads the hamstrings and glutes in a deep stretch, with the spinal erectors working hard to hold a flat back. Because the hamstrings work at the hip here — not the knee — the RDL pairs perfectly with leg curls to cover the muscle completely.
How to do the romanian deadlift, step by step
- Stand holding a barbell at hip level with a double overhand grip, hands just outside the thighs.
- Set your feet hip-width apart with a soft bend in the knees.
- Pull your shoulders back, brace, and push your hips straight back as the bar slides down your thighs.
- Keep the knees at the same soft angle — the movement is a hinge, not a squat.
- Lower until you feel a strong stretch in the hamstrings, typically with the bar just below the knees, while the back stays flat.
- Drive the hips forward to stand, squeezing the glutes at the top without leaning back.
Form cues that fix most reps
Push your hips back like you are closing a car door with your backside.
Keep the bar dragging along your legs — daylight between bar and body means back strain.
Your depth is wherever the hamstrings hit their end range with a flat back, not the floor.
Common mistakes (and the fix)
Romanian Deadlift sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
Day C3 × 8–10Upper / Lower
Lower A3 × 8–10PPL 6-day
Legs A3 × 8–10Powerbuilding 5-day
Lower · heavy3 × 6–8
Romanian Deadlift FAQ
What muscles does the Romanian deadlift work?
The hamstrings are the star, loaded in a long stretch as the hips travel back. The glutes drive the hip extension to finish each rep, and the entire back — especially the spinal erectors — works isometrically to keep the spine neutral under load.
How many sets and reps for RDLs?
3 to 4 sets of 6 to 10 controlled reps works well; the stretch position rewards a slow 3-second descent more than extra weight. Hamstrings loaded at long lengths also generate serious soreness at first, so start conservatively.
RDL vs conventional deadlift — what is the difference?
A conventional deadlift starts from the floor each rep with bent knees and heavy quad involvement; the RDL starts standing, keeps the knees nearly fixed, and never touches down, keeping constant tension on the hamstrings. For hamstring and glute growth, the RDL is the more targeted tool.
More hamstrings exercises
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