A Personal Trainer Explains How (and Why) To Do the Romanian Deadlift

Muscles worked: Hamstrings, lower back, glutes, core

How to do it:

1. Load the barbell with the required weight, then step underneath it with your feet hip-width apart. You’ll want the bar to cover your shoelaces.
2. Hinge at your hips to take hold of the bar with an overhand grip (palms facing the floor).
3. Lift the barbell so you’re standing with the bar at your pelvic region.
4. Activate your core before slowly pushing your hips back and lowering the barbell toward the floor. Ensure that you keep the bar close to your body.
5. When you reach the middle of your shins, pause. Then, push through your heels to return to your original position. 
6. Continue for reps. Don’t lower the bar to the ground between reps but after each complete set.

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Why do it: With barbell Romanian deadlifts, the bar starts on the floor, and you need to deadlift it up to get into the starting position. Dumbbell Romanian deadlifts begin with the dumbbells in your hands, making them much more beginner-friendly. You still work the same muscle groups and address bilateral deficits⁶ by holding a dumbbell in each hand.

How to do it:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. You’ll want your arms extended, your hands by your pelvic region, and your palms facing your legs.
2. Retract your shoulder blades and brace your core. 
3. With a slight bend in your knees, hinge at your hips so the dumbbells slowly move toward the ground. When you can’t lower any further, hold for a moment.
4. Then, in a controlled manner, reverse the motion to return to the starting position.
5. Repeat for the desired number of repetitions.

Why do it: Those looking to progress to single-leg Romanian deadlifts (you’ll see those next) can try split-stance Romanian deadlifts first. Going from regular Romanian deadlifts to the single-leg version may have a steeper learning curve if you struggle with balance. With split-stance Romanian deadlifts, your feet are on the ground, and you still get the benefits of training each side separately until your balance improves.

How to do it:

1. Bring a loaded bar to the standing position, similar to how you would with regular Romanian deadlifts. 
2. Keeping your left foot fixed, lift your right foot off the floor and position your right toes on the ground behind you. This is the split-stance position.
3. Hinge your hips so the bar moves toward the ground. You’ll want to keep your core engaged and the bar close to your body.
4. Pause when the bar reaches your shins before pushing your hips forward to stand back up. 
5. Repeat for reps, then switch sides.

Expert tip: Although I’ve described how to do split-stance Romanian deadlifts using a barbell, you can also do this weightlifting exercise using a pair of dumbbells or kettlebells. 

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Why do it: A 2023 study by Medicine and Science in Sports and Exercise⁷ found that single-leg RDLs effectively target your gluteal muscles and should be included in hip-focused injury prevention or rehabilitation programs. Although you’ll need to decrease the load to perform this exercise with good form, you’ll improve your balance and stability. 

How to do it:

1. Stand tall with a dumbbell or kettlebell in your left hand. You’ll want your left arm extended and your left hand near your left thigh.
2. Bend the right knee and shift some of your body weight onto the right-hand side. 
3. Lift your left foot off the ground.
4. Push your right hip back and move your left leg toward the ceiling behind you. The dumbbell or kettlebell will move toward the ground here. 
5. Stop and pause when you feel activation in the hamstrings and lower back. Reverse the motion.
6. Repeat for repetitions before replicating on the opposite side.

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Why do it: Because the kettlebell starts in your hands, beginners may find it an ideal option to learn the hip hinge movement before moving on to the barbell version. Kettlebells are also well-known for helping improve grip strength. 

How to do it:

1. Take hold of a single kettlebell handle in both hands and position it in front of your body while standing up.
2. Brace your core and squeeze your glutes. Move the kettlebell toward the ground by performing a hinge movement.
3. When the kettlebell reaches your shins, pause before driving through the heels to return to standing.
4. Keep going for reps.

Why do it: Lifters finding it challenging to keep a neutral spine position during the Romanian deadlift might want to try the landmine variation. Your body stays upright during the exercise because you’re cupping your hands below the bar attachment. You may also improve your grip strength because of your hold on the sleeve of the bar.

How to do it:

1. Place a barbell in the landmine base, then add the required weight plates. Stand at the end of the bar, facing the base.
2. Squat down to take hold of the bar. With this strength training exercise, lifters should cup their hands below the bar. 
3. Stand up so the bar is at the pelvic region. If necessary, adjust your feet so they’re hip-width apart.
4. Engage your core, then slowly push your hips back so the bar moves toward the ground. You’ll want a slight bend in the knees here.
5. Once you’ve hit your desired range of motion, hold. To finish this hamstring exercise, stand up, squeezing your glutes as you do so.
6. Continue for the desired number of repetitions.

RELATED: 11 Best Landmine Exercises

Why do it: Resistance bands are portable, affordable, and a safer alternative to free weights. For those who travel often or don’t want to spend a lot of money on equipment for home, they’re a fantastic option. If you have a set—even better—you can increase the resistance level as you get more familiar with the Romanian deadlift exercise.   

How to do it:

1. Step both feet onto one of the best resistance bands. You’ll also want both hands holding the resistance band, with your hands positioned at thigh level. 
2. Hinge forward so your head and chest move toward the floor, ensuring your spine stays neutral throughout.
3. Hold briefly, then return to the original position by pushing your hips forward.
4. Repeat for reps.

Why do it: Starting from a deficit increases the range of motion, getting you closer to your ankles than the middle of your shins. This can help to build more muscle in your posterior chain. If the load you can lift with Romanian deadlifts is limited (perhaps you only have one kettlebell or one set of dumbbells), adding a deficit creates an extra challenge. 

How to do it:

1. Stand on a low, elevated surface. You can stack two or three weight plates together and stand on them, or use a box.
2. Bring the barbell to your pelvic region.
3. Brace your core, then push your hips back so the bar moves towards the floor. Pause when the bar reaches the desired position before reversing the motion.
4. Keep going for repetitions.

Expert tip: You can perform deficit Romanian deadlifts with dumbbells or kettlebells if you don’t have a bar and weight plates. Or, you can do split-stance and single-leg Romanian deadlifts from a deficit. However, it’s important to note that rounding your back is more common when performing deficit Romanian deadlifts, so be cautious of this if you decide to do them.

Why do it: The standard or traditional deadlift is a fundamental exercise for building overall strength and muscle mass, particularly in the posterior chain, including the hamstrings, glutes, and lower back.

How to do it:

1. Stand with your feet hip-width apart, with the barbell over your mid-foot.
2. Bend at your hips and knees to grip the barbell with your hands slightly wider than shoulder-width apart.
3. Keep your back straight and your chest up, engaging your core.
4. Drive through your heels to lift the barbell, extending your hips and knees simultaneously.
5. Stand up fully, keeping the bar close to your body, then lower it back to the ground in a controlled manner.
6. Repeat for the desired number of reps.

Why do it: The sumo deadlift emphasizes the quadriceps, inner thighs, and glutes while reducing strain on the lower back, making it a great variation for those with mobility or lower back issues.

How to do it:

1. Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward.
2. Grip the barbell with your hands inside your knees, using a shoulder-width grip.
3. Lower your hips and keep your chest up and back straight.
4. Drive through your heels and push your knees out to lift the barbell, extending your hips and knees simultaneously.
5. Stand up fully, keeping the bar close to your body, then lower it back to the ground in a controlled manner.
6. Repeat for the desired number of reps.

Why do it: The trap-bar deadlift is a beginner-friendly variation that reduces stress on your lower back. This exercise helps develop lower-body strength, particularly in the quads and glutes.

How to do it:

1. Stand in the center of a trap bar with your feet hip-width apart.
2. Bend at your hips and knees to grip the handles of the trap bar.
3. Keep your back straight, chest up, and core engaged.
4. Drive through your heels to lift the bar, extending your hips and knees simultaneously.
5. Stand up fully, keeping the bar close to your body, then lower it back to the ground in a controlled manner.
6. Repeat for the desired number of reps.

Why do it: The single-leg deadlift targets the hamstrings, glutes, and core while improving balance and stability, making it a great unilateral exercise for correcting muscle imbalances.

How to do it:

1. Stand on one leg with a slight bend in your knee, holding a barbell in both hands or a dumbbell or kettlebell in hand opposite your working leg.
2. Hinge at your hips to lower the weight toward the ground, extending your non-working leg behind you for balance.
3. Keep your back straight and core engaged throughout the movement.
4. Return to the starting position by driving through the heel of the standing leg and extending your hips.
5. Repeat on your other leg. 

RELATED: Unilateral Exercises: Advice From a CPT

Why do it: Glute bridges are excellent for isolating and strengthening your glutes, hamstrings, and core muscles. They are particularly beneficial for improving hip extension and addressing lower-back issues. 

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor at hip-width apart.
2. Place your arms at your sides with your palms facing down.
3. Engage your core and squeeze your glutes to lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
4. Hold the position for a few seconds, then slowly lower your hips back to the starting position.
5. Repeat for the desired number of reps. 

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Why do it: Hamstring curls with a stability ball isolate your hamstrings while engaging your glutes and core, promoting a strong, stable posterior chain.

How to do it:

1. Lie on your back with your heels on top of a stability ball and your arms at your sides for support.
2. Lift your hips off the ground, forming a straight line from your shoulders to your heels.
3. Bend your knees to roll the ball towards your glutes, keeping your hips elevated.
4. Extend your legs to roll the ball back to the starting position, maintaining control throughout the movement.
5. Repeat for the desired number of repetitions. 

Why do it: Good mornings strengthen the hamstrings, glutes, and lower back, improving hip hinge mechanics and overall posterior chain strength. They are particularly effective for enhancing lower back endurance and stability.

How to do it:

1. Stand with your feet hip-width apart, holding a barbell across your upper back.
2. Keep a slight bend in your knees and hinge at the hips to lower your torso forward while maintaining a straight back.
3. Lower until your torso is nearly parallel to the ground or you feel a stretch in your hamstrings.
4. Return to the starting position by extending your hips and keeping your core engaged.
5. Repeat for the desired number of repetitions.

RELATED: 16 Hip Hinge Exercises

Why do it: Kettlebell swings are a dynamic exercise that targets the hamstrings, glutes, and core while also providing cardiovascular benefits. They improve lower-body power, hip hinge mechanics, and overall athleticism.

How to do it:

1. Stand with your feet slightly wider than shoulder-width apart, holding a kettlebell with both hands.
2. Hinge at the hips to swing the kettlebell back between your legs, keeping your back straight and core engaged.
3. Drive your hips forward to swing the kettlebell up to shoulder height (Russian version), using the momentum generated by your hip extension.
4. Allow the kettlebell to swing back down between your legs and repeat the movement in a fluid motion for the desired number of reps.