Barbell Romanian Deadlift
How to do the barbell Romanian deadlift to stretch and strengthen the hamstrings and glutes with control
Watch animated demo (GIF)How to perform
- Stand tall with your feet hip to shoulder width apart and the bar held in front of your thighs with an overhand grip.
- Push your hips backward and start lowering the bar, keeping your knees slightly bent and your back flat.
- Slide the bar down close to your legs, feeling a progressive stretch in your hamstrings as you hinge forward.
- Stop when the stretch becomes strong, typically at mid-shin level, and pause briefly without rounding your spine.
- Exhale and drive your hips forward to stand up, squeezing your glutes at the top.
- Lower the bar back down with the same hinge and repeat for the desired number of reps.
Muscles worked
The Romanian deadlift is a hinge exercise that trains the hamstrings and glutes through a long stretch. Your hamstrings control the descent as you hinge, your glutes extend the hips to stand back up, and your lower back works isometrically to keep your spine neutral.
- Hamstrings — stretch and contract through the hinge
- Glutes — extend the hips to return to standing
- Lower back — holds the spine in position under tension
- Forearms — grip the bar throughout the set
Make it easier
Use a lighter barbell and shorten the range of motion until your hamstrings handle the stretch comfortably. Kettlebell or dumbbell versions held in front of you shift the balance point and are easier to control while you learn the hinge.
Make it harder
Increase the load, pause for 2–3 seconds in the stretched position, or slow the lowering phase to a 4–5 second count. Performing the movement from a low platform adds range, and single-leg Romanian deadlifts turn the exercise into an advanced balance challenge.
Common mistakes
Mistake: Bending the knees too much. Fix: keep a slight knee bend and let the hips travel back, turning the movement into a hinge rather than a squat. Mistake: Rounding the back at the bottom. Fix: stop at a depth where you can hold your spine neutral and your core braced. Mistake: Holding the bar away from your legs. Fix: keep the bar in contact with your thighs and shins as it travels down. Mistake: Rushing the descent. Fix: lower slowly and under control so the hamstrings feel the stretch on every rep.
FAQ
What is the difference between a deadlift and a Romanian deadlift?
A conventional deadlift starts from the floor and is mostly hip and knee extension. The Romanian deadlift starts from standing, keeps a slight knee bend, and emphasizes the hamstring stretch as you hinge backward with the bar close to your legs.
How far should I lower the bar in the Romanian deadlift?
Lower the bar until you feel a strong stretch in your hamstrings, usually around mid-shin level, without letting your back round. Stop right there and reverse the movement with your hips, and depth will grow as your flexibility improves.