Romanian Deadlift
The Romanian deadlift builds your hamstrings and glutes. It improves hip extension for stronger lifting, running, and everyday bending.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with the barbell, feet hip-width apart.
- 02
Push your hips back and lower the barbell along your legs.
- 03
Keep your back straight and your knees slightly bent.
- 04
Feel the stretch in your hamstrings.
- 05
Stand back up by squeezing your glutes.
Beginner's guide
§ 03 · GuideThe Romanian deadlift builds your hamstrings and glutes. It improves hip extension for stronger lifting, running, and everyday bending.
You should feel it in your hamstrings and glutes, especially the stretch at the bottom. It should not be felt mainly in your lower back.
A common mistake is rounding your back or lowering the bar too far. Push your hips back and keep the bar close to your legs.
Romanian deadlift: variations and what they target
In every version the movement comes from the hips: the knees stay almost still and the bar or dumbbells slide down the thighs until the hamstrings stretch. The differences come from the equipment, the stance and whether you work on one leg or two.
Romanian DeadliftThe standard version. The bar starts from the top, and it can be loaded heaviest. The best choice for building hamstring and glute strength.
Dumbbell RDLThe dumbbells travel beside the thighs, so the grip feels natural and the lower back stays neutral more easily. A good way to learn the lift and to train at home.
Barbell Stiff Legged DeadliftThe stiff-legged deadlift starts from the floor, and the knees stay almost straight. The hamstrings stretch more, but the lower back has to work harder.
Dumbbell Single Leg DeadliftThe single-leg version loads the glute and hamstring one side at a time and challenges balance. Side-to-side differences are easy to spot, and the load stays light.
Barbell Sumo Romanian DeadliftA wide stance with the grip between the legs. The inner thighs and glutes work harder, and many find it easier to push the hips back.
Sets and reps by goal
These are the numbers SisuLift uses when it programs this exercise. Sets come from the app's program templates and reps from the range inside which the app increases the weight.
| Goal | Sets | Reps | Effort | Rest |
|---|---|---|---|---|
| Strength | 3–4 | 4–6 | RPE 8–9 | 3 min |
| Muscle growth | 3–4 | 8–12 | RPE 7–8 | 3 min |
| General fitness and fat loss | 3–4 | 8–12 | RPE 7–8 | 3 min |
RPE describes how hard a set is on a scale of 1–10. RPE 8 means you would still have about two reps left.
When every set reaches the top of the range, SisuLift raises the weight by one equipment step next time and the reps drop back to the bottom of the range. In a calorie deficit the range stays the same, because that is when you want to keep your loads.
Romanian deadlift in your program
The Romanian deadlift fits a leg day after squats or a back day alongside rows. If you deadlift heavy on the same day, keep the Romanian deadlift lighter or move it to another day so your lower back is not fatigued twice.
Around 10–16 sets a week is enough for most people's hamstrings. Pair a hip-hinge movement such as the Romanian deadlift with a knee-flexion movement such as the machine leg curl so the hamstrings are loaded through both joints.
Frequently asked
What muscles does the Romanian deadlift work?
The hamstrings and the gluteus maximus, which do the work by extending the hips. The spinal erectors keep the back neutral, and the forearms and traps hold the bar. Because the hamstrings work in a long, stretched position, it is one of the most effective hamstring builders.
What is the difference between the Romanian and the stiff-legged deadlift?
The Romanian deadlift starts from the top, the knees are slightly bent and the descent ends when the hamstrings stretch and the hips stop moving back. The stiff-legged deadlift starts from the floor with straighter knees, so the back has to bend more. For most people the Romanian version is safer and easier to load.
How is the Romanian deadlift different from a regular deadlift?
In a regular deadlift you lift the bar from the floor, and the knees and hips extend together, so the quads also work. The Romanian deadlift is done almost entirely from the hips, starting at the top, and the bar never touches the floor. That is why it emphasises the hamstrings and glutes and is easier to recover from.
Can you do Romanian deadlifts with dumbbells?
Yes, and it is a good way to start. The dumbbells run beside the thighs, so the grip feels natural, and you can add load in small steps. When the dumbbells are no longer heavy enough, move to the barbell or the single-leg version.
Why do I feel the Romanian deadlift in my lower back?
Usually because the movement comes from the back instead of the hips, or because you lower the bar further than your hamstring flexibility allows. Stop the descent where your back starts to round and keep the bar against your thighs. The lower back muscles may tire, but pain is not part of the lift. Reduce the load, and if the pain continues, see a physiotherapist.
How many sets and reps of Romanian deadlifts?
For strength 3–4 sets of 4–6 reps, for muscle growth 3–4 sets of 8–12 reps. Rest about 3 minutes between sets. Stretch-focused lifts make the hamstrings sore easily, so start lighter than you think and add weight only when every set reaches the top of the rep range.
How to get started at the gym
§ 04 · SisuLiftRomanian Deadlift is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 05 · TipsDo not round your back. Think about pushing your hips back.
One of the best exercises for developing your hamstrings and glutes.
More exercises: Hamstrings
§ 06 · Same muscles
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