FormTwin › Exercises › Romanian Deadlift

What muscles does the Romanian Deadlift work?

The Romanian deadlift is the best isolation-style builder for the hamstrings and glutes — a hip hinge that keeps constant tension on the posterior chain.

Primary muscles worked

Secondary muscles worked

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How to do the Romanian Deadlift

  1. Hold the bar at your hips with a shoulder-width grip.
  2. Soften your knees slightly and keep them fixed there.
  3. Push your hips back, lowering the bar down your thighs.
  4. Stop when you feel a strong hamstring stretch, back flat.
  5. Drive your hips forward to stand, squeezing your glutes.

Common mistakes

Variations

Dumbbell RDLSingle-leg RDLStiff-leg deadlift

Frequently asked questions

What's the difference between a Romanian deadlift and a deadlift?

A conventional deadlift starts from the floor and trains the whole posterior chain to lift maximal weight. The Romanian deadlift starts from standing, keeps the knees mostly fixed, and isolates the hamstrings and glutes through a controlled stretch.

Do Romanian deadlifts work glutes?

Yes — the glutes drive the hip extension at the top of every rep, alongside the hamstrings. RDLs are one of the most effective glute-and-hamstring builders you can do.

Why do I feel RDLs in my lower back?

Some erector-spinae work is normal, but a strong low-back emphasis usually means the back is rounding or the hips aren't being pushed back far enough. Keep a flat back and hinge from the hips.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.