StrengthIntermediatebarbell or dumbbells
Romanian Deadlift (RDL)
A hip-hinge movement starting from the top position, lowering the barbell along the legs with a slight knee bend. Emphasizes the hamstrings and glutes eccentrically.
How to do it
- 1Start standing tall, bar at hip level with overhand grip
- 2Push hips back, keeping a slight bend in the knees
- 3Lower the bar along your thighs until you feel a deep hamstring stretch
- 4Drive hips forward to return to standing, squeezing glutes
Common mistakes
- Rounding the lower back as the bar descends
- Bending the knees too much, turning it into a squat
- Not hinging deep enough — cutting range of motion short
Muscles worked
hamstringsgluteslower backcoreforearms
Variations
Easier
Dumbbell RDL with lighter weight
Harder
Single-leg Romanian deadlift
Used in
Related exercises
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