Romanian Deadlift – How To And 11 Best Variations To Help Build Strong Legs

A thorough guide to the Romanian Deadlift, its benefits and variations that can help build well-sculpted, strong, functional legs.

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A Comprehensive Guide to the Romanian Deadlift for Well-Sculpted, Strong, Functional Legs

The Romanian Deadlift (RDL) is a variation of the conventional deadlift and one of the best free-weight exercises that can help target the posterior chain, helping to tone and strengthen the lower body muscles.

While many regard the RDL as a leg variation of the conventional deadlift, the exercise involves a controlled hip hinge movement and lowering of the weight towards the floor while maintaining a neutral spine, emphasizing the stretching and lengthening of the hamstring muscles.

The RDLs are one of the best lower body exercises for improving hip hinge mechanics, strengthening the backside of the body, and enhancing athletic performance.

While the exercise may seem simple, proper form and technique are essential to prevent injury and maximize the benefits of the exercise.

Romanian Deadlift Target Muscles

  • Hamstrings,
  • Glutes,
  • Forearms,
  • Abs,
  • Lats,
  • Traps,
  • Lower Back,
  • Upper Back

How to Perform Glute Ham Raise with Proper Form

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Required equipment: Barbell or dumbbells, weightlifting belt (optional), Weightlifting shoes or flat-soled shoes

Steps to Follow

  • Load and rest the barbell at thigh-to-waist height on a squat rack.
  • Using a pronated or palms-down grip, firmly grasp the barbell with both hands. Keep your palms at about shoulder-width apart and unrack the bar.
  • Maintain a slight bend in your knees and keep your feet at hip-width.
  • Allow the barbell to rest along the front of your thighs.
  • Lift your chest and pull your shoulder blades towards your back pockets, maintaining spine extension.
  • Push the tailbone in the posterior direction to hinge at the hips.
  • Keep your chin tucked as if holding an egg to ensure proper cervical spine position.
  • Allow the weight to lower towards the floor while keeping your spine extended. Do not round your back or stretch your knees during this phase.
  • Lower the weight until you feel some tension in the back of your thighs, typically when the bar reaches knee height or, for those with greater hamstring flexibility, about mid-shin.
  • Look toward the floor to maintain a safe cervical spine position.
  • Push both heels into the floor, press your hips forward, and pull back on your knees while keeping the spine long to return to a standing position.
  • Allow the barbell to return to the front of your thighs.
  • Ensure you pull back on your knees, engaging the distal attachments of the hamstring and adductor muscles to assist with knee extension when your foot is in a closed-chain position.
  • Keep your spine long and maintain a slight bend in your knees throughout the entire movement.

Tips and Best Practices for Romanian Deadlift

Performing the Romanian Deadlift (RDL) with proper form is crucial to avoid injury and maximize its benefits.

  • Start with a lighter weight.
    Newbies should begin with a lighter weight to practice and perfect their form before gradually increasing the load.
  • Maintain a neutral spine.
    Keep your back straight throughout the movement to protect your lower back.
    Avoid rounding or arching your back.
  • Engage your core
    Tighten your core muscles to provide stability and support to your spine.
  • Hinge at the hips
    The RDL is a hip-dominant exercise. Focus on pushing your hips back while maintaining a slight bend in your knees. Move your hips backward as your torso lowers, and let your chest stay up.
  • Keep a slight knee bend.
    Slightly bend your knees, but not excessively. Think about a soft knee, not a deep squat position.
  • Control the descent.
    Lower the weight in a slow and controlled manner. That is, not a fast or jerky movement. Control is essential for both safety and effectiveness.
  • Feel the stretch
    You should feel a stretch in your hamstrings as you lower the weight.
    That is a sign that you are doing the exercise correctly.
  • Maintain a shoulder-width stance.
    Your feet should be hip-width or shoulder-width apart for stability.
  • Use a proper grip
    You can use an overhand or mixed (one overhand, one underhand) grip to hold the barbell.
    Ensure your grip is secure, but don’t over-grip, as this can strain your forearms.
  • Don’t round your shoulders
    Keep your shoulders pulled back and down, away from your ears.
  • Full range of motion
    Lower the barbell until you feel a good stretch in your hamstrings without compromising your form. Typically, the barbell goes below knee level but above your feet.
  • Exhale at the top
    Exhale and engage your glutes as you return to the starting position.
  • Progress gradually
    You can gradually increase the load when you master the form with a lighter weight.
    Prioritize form over lifting heavy weights.
  • Warm-up
    Ensure you warm up your muscles, especially your hamstrings and lower back, before performing RDLs.
  • Balance with other exercises
    You can complement RDLs with other lower-body and back exercises, including squats and deadlifts.
    Incorporate them into a well-rounded workout regimen.
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Romanian Deadlift Common Mistakes and How to Correct/Avoid Them

Common mistakes in Romanian Deadlifts (RDL) can lead to poor form, reduced effectiveness, and an increased risk of injury.

Here are some well-known errors and how to correct or avoid them.

Rounding your Back

Mistake: Allowing your back to round can strain the lower back
Correction: Focus on maintaining a neutral spine throughout the movement
Engage your core, and keep your chest up and shoulders back.

Bending your Knees Excessively

Mistake: Excessive knee bending turns the RDL into a squatting movement
Correction: Keep a slight knee bend (soft knees), but emphasize the hip hinge
Think about pushing your hips backward as you lower the weight.

Not Keeping the Bar Close

Mistake: Allowing the barbell to drift away from your body can put additional strain on your lower back
Correction: Keep the barbell close to your body throughout the movement
It should almost graze your thighs as you lower and raise it.

Not Feeling the Hamstring Stretch

Mistake: Failing to feel a stretch in the hamstrings means you are not targeting the right muscles
Correction: Focus on the stretch in your hamstrings
Lower the weight to the point where you feel a good stretch, usually below knee level but above your feet.

Lifting Too Heavy Too Soon

Mistake: Starting with a weight that is too heavy can compromise your form and increase the risk of injury
Correction: Begin with a lighter weight and focus on mastering your form
Gradually increase the weight as you become more comfortable with the exercise.

Not Engaging the Core

Mistake: Neglecting to engage your core can lead to instability and poor control
Correction: Tighten your core muscles throughout the movement to provide stability and protect your lower back

Using Improper Foot Positioning

Mistake: Placing your feet too wide or too narrow can impact your balance and form
Correction: Maintain a shoulder-width or hip-width stance to ensure proper balance and stability

Overextending at the Top

Mistake: Overarching your back at the top of the movement
Correction: Avoid excessive back arching when returning to your starting position
Maintain a neutral spine and engage your glutes.

Neglecting Warm-Up

Mistake: Skipping a warm-up can lead to muscle stiffness and increased risk of injury
Correction: Always warm up your hamstrings and lower back before performing RDLs to improve flexibility and reduce the risk of injury

Lifting with Poor Grip

Mistake: Using an improper grip can lead to the bar slipping or difficulty controlling the weight
Correction: Use a secure grip, either overhand or mixed (one overhand, one underhand)
Ensure your grip is firm but not overly tight to prevent forearm strain.

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Romanian Deadlift Benefits

The Romanian Deadlift (RDL) is a highly effective exercise that offers numerous benefits for individuals looking to improve their strength, posture, and overall fitness.

Hamstring and Glute Development

RDLs primarily target the hamstrings and glutes. The exercise is excellent for building strength and muscle in the posterior chain, helping to shape and tone these areas.

Lower Back Strengthening

The lower back is also engaged during RDLs, making it an effective exercise for strengthening this area, contributing to better posture and reduced lower back pain.

Improved Hip Hinge Mechanics

RDLs emphasize the hip hinge movement pattern, a fundamental component of many other exercises and everyday movements.

Learning to hinge at the hips properly can enhance your athletic performance and reduce the risk of injury.

Core Engagement

RDLs require a strong core to maintain stability and protect the spine. As such, the exercise can help develop core strength and stability.

Increased Flexibility

The controlled stretching of the hamstrings during RDLs can improve hamstring flexibility over time. That can help reduce the risk of muscle tightness and injury.

Enhanced Posture

RDLs encourage proper posture and spinal alignment. Over time, that can help individuals maintain better posture in their daily activities.

Functional Strength

The benefits of Romanian deadlifts extend to real-life activities, such as lifting and bending.

Improving your strength and form in the hip hinge movement can equip you to perform daily tasks safely and efficiently.

Injury Prevention

Strengthening your posterior chain muscles and improving hip hinge mechanics with Romanian deadlifts can help reduce the risk of injuries, particularly those associated with the lower back and hamstrings.

Muscle Balance

Romanian deadlifts can help correct muscle imbalances that may occur in individuals who focus too much on anterior muscles.

By targeting the posterior chain, RDLs can contribute to a more balanced physique.

Athletic Performance

Athletes in various sports, such as soccer, basketball, and track and field, can benefit from RDLs.

They can help improve power, speed, and agility by strengthening the muscles involved in sprinting and jumping.

Romanian Deadlift Limitations

While the Romanian Deadlift (RDL) is a valuable exercise for many individuals, it also has some limitations and considerations.

  • Complexity of Form
    RDLs require proper form and technique to be effective and safe.
    It is a challenging exercise for beginners to master and may lead to injuries or reduced benefits without proper form.
  • Potential for Injury
    Performed with improper form or excessive weight, RDLs can strain the lower back and hamstrings, leading to injury.
    It is essential to prioritize form and start with an appropriate weight.
  • Not a Full-Body Exercise
    Romanian Deadlifts are excellent for targeting the posterior chain but are not a comprehensive full-body exercise.
    They primarily work the hamstrings, glutes, and lower back, so additional exercises are needed for a complete workout regimen.
  • Weight Plateaus
    As with any exercise, there may come a point where it is challenging to continue increasing the weight lifted with RDLs.
    It is essential to incorporate variation and additional exercises to continue progressing.
  • Overuse and Imbalance
    RDLs should be part of a balanced workout routine. Over-reliance on this exercise could lead to muscle imbalances or overuse injuries.
    Combining RDLs with other strength training movements is advisable.
  • Not Suitable for All Goals
    RDLs may or may not be the ideal exercise. While they are effective for building strength and muscle in the posterior chain, they may not be the best choice if your goal is cardio, endurance, or sports-specific training.

Romanian Deadlift Variations

Variations of the Romanian Deadlift (RDL) can help you target different muscle groups or add variety to your workout regimen.

Incorporating various RDL variations into your workout regimen can help prevent plateaus, address specific muscle groups, and add variety to keep your training engaging and challenging.

Stiff-Legged Romanian Deadlift

This variation involves keeping your legs almost completely straight throughout the movement, which increases the emphasis on the hamstrings and reduces the involvement of the quadriceps.

Single-Leg Romanian Deadlift (Bulgarian Deadlift)

single leg romanian deadlift

The Single-Leg Romanian Deadlift variation involves performing the RDL on one leg at a time. It challenges your balance and targets each leg individually, making it a great choice for addressing muscle imbalances.

Sumo Romanian Deadlift

The sumo RDL involves performing the exercise with a wide stance, similar to a sumo deadlift.
The variation emphasizes the inner thighs and may engage the glutes differently.

Dumbbell Romanian Deadlift

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You can use dumbbells instead of a barbell for the exercise.
The Dumbbell Romanian Deadlift allows for a broader range of motion and flexibility in grip, making it a suitable option for those with equipment limitations.

Kettlebell Romanian Deadlift

Similar to the dumbbell variation, you can use kettlebells.
Kettlebells can provide an additional challenge due to their unique shape and the need to control them during the movement.

Deficit Romanian Deadlift

The variation involves standing on an elevated surface, like weight plates, while performing the RDL.
It increases the range of motion and is an effective way to target the hamstrings.

Rack Pull (Partial Romanian Deadlift)

Rack pulls are a variation of the RDL where the barbell starts from an elevated position in a power rack.
It reduces the range of motion, making it suitable for individuals with mobility limitations or those looking to focus on lifting heavier weights.

Band-Resisted Romanian Deadlift

You can add variable resistance to the RDL by attaching resistance bands to the barbell or your feet.
The variation increases the resistance as you lift, making the exercise more challenging at the top of the movement.

Landmine Romanian Deadlift

The landmine RDL involves placing one end of a barbell in a landmine attachment or corner of a room.
The variation allows for a more dynamic range of motion. It is also easier on the lower back but effective in targeting the hamstrings and glutes.

Trap Bar RDL

The Trap Bar Romanian Deadlift, or the Trap Bar RDL, is a variation of the traditional Romanian Deadlift (RDL) that utilizes a trap bar, also known as a hex bar.

The Trap Bar RDL offers a more centered and balanced grip due to the trap bar’s design, making it an excellent option for those who prefer this variation or want to reduce the load on their lower back.

It targets the hamstrings, glutes, and lower back, similar to the traditional RDL.

Required equipment: Trap bar (hex bar), Weight plates

Steps to follow
  • Load the trap bar with an appropriate weight and place it on the floor.
  • Stand inside the trap bar, positioning yourself at its center and ensuring the handles are on either side of you.
  • Keep your feet at hip-width or slightly wider, and your mid-foot directly under the handles.
  • Bend at the hips and knees to reach down and grasp the trap bar handles with a pronated or palms-down grip.
  • Ensure your hands are roughly at shoulder-width.
  • Lift your chest and retract your shoulder blades to maintain a neutral spine.
  • Keep your core engaged throughout the movement.
  • Push your hips backward to hinge at the hips while maintaining a slight bend in the knees.
  • Allow the trap bar to lower towards the floor while keeping it close to your body.
  • Lower the trap bar until you feel a good stretch in your hamstrings and reach a point where your upper body is approximately parallel to the floor.
  • Avoid rounding your back or allowing your knees to extend fully.
  • Push through your heels, engage your glutes, and extend your hips.
  • Maintain a neutral spine as you stand up.
  • Perform the desired number of repetitions, ensuring proper form and control throughout.
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How to Incorporate Romanian Deadlifts into Your Training Regimen

Incorporating Romanian Deadlifts (RDLs) into your training regimen can be a valuable addition to your workout routine.

It can benefit your strength and lower-body development when done carefully.

  • Set Your Training Goals
    Determine your fitness goals. Are you looking to build strength, improve muscle definition, or address specific weaknesses?
    Understanding your goals will help you plan how to incorporate RDLs effectively.
  • Select the Right Frequency
    The frequency of performing RDLs depends on your goals and training program.
    Including RDLs once or twice a week is a good target if strength and muscle building are your primary objectives.
    You may aim to perform them more frequently if you want to focus on muscle endurance or flexibility.
  • Choose the Right Variation
    Select the RDL variation that aligns with your goals.
    For example, the traditional RDL is ideal for those who want to emphasize the hamstrings and glutes.
    Consider the single-leg or Bulgarian RDL if you want to work on balance.
  • Incorporate RDLs into Leg or Full-Body Workouts
    You can add RDLs to your leg day or full-body workout sessions.
    You can do them as standalone exercises or as part of a broader workout routine.
  • Warm-Up Properly
    Begin your workout with a proper warm-up. Light cardiovascular activity and dynamic stretches can help prepare your muscles and joints for the exercise.
  • Work on Form
    Start with a lighter weight, especially if you’re new to RDLs, and focus on perfecting your form. Make sure your form is correct before increasing the weight.
  • Determine Sets and Repetitions
    3-5 sets of 6-10 reps with a heavier weight are great for strength and muscle building.
    You may opt for higher repetitions with a moderate weight for endurance or muscle definition,
  • Rest Between Sets
    Allow adequate rest of 1-3 minutes between sets for recovery.
  • Progress Gradually
    Gradually increase the weight to provide progressive overload and continue challenging your muscles.
    Combine with Other Exercises:
    You can combine Romanian deadlifts with other lower-body exercises like squats or lunges for a well-rounded leg workout.
    Alternatively, pair RDLs with upper-body exercises in a full-body workout.
  • Listen to Your Body
    Pay attention to how your body responds. Reevaluate your form and reduce the weight, if necessary, if you experience pain or discomfort,
  • Include in Periodized Programs
    Incorporate RDLs into periodized training programs where you alternate between strength, hypertrophy, and recovery phases.
    That can help prevent plateaus and promote continuous progress.
  • Cool Down
    Engage in a cool-down routine involving static stretching, among others, after your RDLs and workout.
    That can help improve flexibility and promote recovery.
  • Track Your Progress
    Keep a training journal to track your RDL performance, including weight lifted, sets, reps, and how you felt during the exercise.
    That will help you measure your progress and make adjustments as needed
  • Consult a Trainer
    Consider working with a certified fitness trainer if you are new to RDLs or unsure about your training program.
    A trainer can provide guidance and tailor your routine to your goals.

Who should do the Romanian Deadlift?

The Romanian Deadlift (RDL) is a versatile exercise suitable for several individuals. But it benefits the following groups.

  • Strength Trainees
    RDLs are compound exercises that help build strength in the hamstrings, glutes, and lower back.
    Strength trainers looking to build and tone the posterior chain will not go wrong by adding the exercise to their training regimen.
  • Bodybuilders
    RDLs are effective for muscle hypertrophy in the hamstrings and glutes.
    They can help shape and define those muscles for an aesthetically pleasing physique.
  • Athletes
    RDLs can help improve power, speed, and agility, making them valuable for athletes in sports that involve sprinting, jumping, or explosive movements.
  • Fitness Enthusiasts
    Those interested in general fitness and functional strength can incorporate the Romanian deadlift into their routine.
    They can enhance their daily activities and prevent injury by strengthening their posterior chain.
  • People with Postural Issues
    Romanian deadlifts encourage proper posture and spinal alignment.
    Exercisers with postural issues, such as rounded shoulders or excessive anterior pelvic tilt, can benefit from the exercise.
  • Individuals with Weak Hamstrings and Glutes
    RDLs target the hamstrings and glutes, making them ideal for those intending to strengthen and activate those muscles.
  • Rehab and Injury Prevention
    Those recovering from hamstring, glute, or lower back injuries can use Romanian deadlifts in rehabilitation programs.
    They can also aid in injury prevention.
  • Balancing Muscle Imbalances
    Romanian deadlifts can help correct muscle imbalances by targeting the posterior chain. Adding RDLs to your training can provide a more balanced strength training routine. That is especially true if you focus more on your anterior (front) muscles.
  • Experienced Lifters
    Experienced lifters can use RDLs to challenge themselves and further diversify their training regimen.
    Variations like the Single-Leg Romanian deadlift or Deficit RDLs can provide additional challenges.
  • Time-Efficient Workouts
    Romanian deadlifts are a time-efficient way to work multiple muscles in a single exercise, making them a valuable choice for those with busy schedules.

Final words from LiveLIfe

The Romanian deadlift is one of the best strength training exercises for sculpting powerful legs and building a formidable posterior chain. It is a must-have in your fitness arsenal.


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