The Romanian deadlift (RDL) is the go-to hip-hinge for building the back of your body — a posterior-chain pull that trains the hamstrings and glutes through a controlled stretch. Here's how to do it with good form, the muscles it works, the mistakes to avoid, and how to program it.
The Romanian deadlift is a compound hip-hinge pull that primarily works the hamstrings and gluteus maximus, with the erector spinae, adductors, grip and lats assisting. Unlike a conventional deadlift, the RDL starts from the top — the bar is already at hip height — and your knees stay softly bent and roughly fixed. You push your hips back, lower the bar along your thighs to about mid-shin while feeling a strong hamstring stretch, then drive your hips forward to stand. It's a controlled, stretch-focused lift, not a floor-reset one, which makes it one of the best builders of hamstring and glute strength.
The RDL is a compound posterior-chain lift, so it trains several muscles at once. The hamstrings lengthen under load as you hinge down and the glutes finish the lockout, while the spinal erectors hold your back flat and the grip, lats and adductors keep everything tight and the bar close.
| Role | Muscles | What they do in the lift |
|---|---|---|
| Primary mover | Hamstrings | Lengthen under load on the way down, then extend the hip to stand back up |
| Primary mover | Gluteus maximus | Drives the hips forward to finish the lockout at the top |
| Stabilizer | Erector spinae | Hold the spine neutral and flat throughout the hinge (isometric) |
| Assisting | Adductors, grip, lats | Keep the hips stable and the bar pinned close to the legs |
Step-by-step form for the barbell RDL. If you're new, start light and groove the hip-hinge before adding load.
If you want to train the same hip-hinge pattern with a different emphasis or equipment, these are the common swaps:
The RDL fits almost any leg, pull or posterior-chain day. General starting points:
| Goal | Sets × reps | Notes |
|---|---|---|
| Strength | 3–5 × 5–8 | Heavier load, longer rest (2–3 min), leave a rep or two in reserve and keep a flat back |
| Muscle size | 3–4 × 8–12 | Moderate load, slow controlled lowering, chase a strong hamstring stretch each rep |
| Frequency | 1–2× / week | Progress by adding a little weight or a rep when you hit the top of the range |
Want a full structured plan that includes the RDL? See Push Pull Legs, and read up on RPE to gauge how hard each set should feel.
Log every RDL set — weight, reps, and an RPE value — in LiftHero, and it charts your progressive overload and flags personal records so you can see your hip-hinge getting stronger over the weeks. You can add warm-up sets, supersets and rest-timer holds, then drop the RDL into a saved routine so it's ready the next time you train legs. LiftHero records what you log; it doesn't diagnose your form.
It primarily works the hamstrings and gluteus maximus. The erector spinae hold the spine neutral, and the adductors, forearms and grip, and lats assist by keeping the bar close and the body braced.
The conventional deadlift starts from the floor and resets each rep, uses more knee bend, and lets you lift the most weight. The RDL starts from the top with the bar already at hip height, keeps the knees softly bent and roughly fixed, and lowers only to about mid-shin. It's a hip-hinge focused on a controlled eccentric and hamstring stretch, not a floor-reset pull.
Both are hip-hinges, but the stiff-leg deadlift keeps the knees much straighter, which tips the torso further forward and puts more stretch and load on the lower back. The RDL keeps a soft, roughly fixed knee bend so the hips can travel back and tension stays in the hamstrings and glutes.
Only as far as you can while keeping a flat back and feeling a strong hamstring stretch — for most lifters that's around the knees to mid-shin. Going lower by rounding the back adds range without adding benefit and stresses the spine.
Yes. Dumbbell RDLs train the same hip-hinge and let you work each side more evenly, and they're a good option if you don't have a barbell or want a longer range. Single-leg RDLs add a balance and stability challenge.
Track your RDLs, watch your PRs climb, and run a real program — free on iOS.
Download on theApp StoreFree to start · No interruptive ads · 14-day Hero trial
This guide is educational and not medical advice. Consult a qualified coach or medical professional before starting or changing a training program, especially if you're new to lifting or returning from injury.
By Meitar Lazimi, founder of LiftHero · Last updated July 1, 2026.