Hinge · Barbell

Romanian Deadlift

The Romanian deadlift (RDL) is a hip hinge where you lower a barbell down your thighs with slightly bent knees, then stand back up. It's one of the best hamstring and glute builders and suits anyone who can hold a neutral back.

Primary
Hamstrings
Secondary
Glutes, Back
Starting rep range
8–12 reps
Target effort
2 reps in reserve
Progression
2.5 kg jumps

Muscles worked

The hamstrings and glutes extend the hips under a long stretch. The lower and upper back hold the spine neutral, and the grip works hard to hold the bar.

How to set up

  1. Stand with feet hip width and the bar at hip height, held with an overhand grip just outside your thighs.
  2. Unrack from a rack or deadlift the bar up from the floor.
  3. Soften your knees slightly.
  4. Brace your core and pull your shoulders back.

How to do each rep

  1. Push your hips back while sliding the bar down your thighs.
  2. Keep your back flat and knees barely bending further.
  3. Lower until you feel a strong hamstring stretch, usually mid-shin.
  4. Drive your hips forward to stand tall, squeezing your glutes at the top.

Common romanian deadlift mistakes

Rounding the lower back

Stop the descent where your back would start to round, even if that's above the knees.

Squatting the weight

Keep the knee bend small and push the hips back rather than down.

Bar drifting away from the legs

Keep the bar in contact or nearly in contact with your thighs the whole way.

Sets, reps, and progression

Surpass starts the romanian deadlift at 8–12 reps with about 2 reps in reserve. As a compound lift it usually belongs early in the session, when you are fresh.

Use 6-12 reps and add 5-10 lb when you complete the top of the range with a flat back. Lifting straps are fine if grip limits you before your hamstrings.

Know what to lift next time

Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.

Track it free in Surpass

Romanian Deadlift alternatives

These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.

Conventional DeadliftHamstrings · BarbellDeficit Romanian DeadliftHamstrings · BarbellDumbbell Romanian DeadliftHamstrings · DumbbellsGood MorningHamstrings · BarbellNordic CurlHamstrings · BodyweightSingle Leg Romanian DeadliftHamstrings · Dumbbells

Programs that use it

12-Week Physique Plan4 days a week · intermediatePush Pull Legs (6-Day PPL)6 days a week · intermediateUpper/Lower Split (4 Days)4 days a week · beginnerArnold Split (6 Days)6 days a week · advanced5-Day Bro Split5 days a week · intermediatePPL + Upper/Lower Hybrid (5 Days)5 days a week · intermediate

Calculators

Romanian Deadlift Next Set CalculatorRomanian Deadlift 1RM CalculatorRomanian Deadlift Strength Level Calculator1RM CalculatorNext Set Calculator

Questions

RDL vs conventional deadlift?

The RDL starts from the top, uses lighter loads, and keeps tension on the hamstrings throughout. The conventional deadlift starts from the floor and uses more quads and total load.

How low should you go on an RDL?

Go as low as you can while keeping a flat back, typically somewhere around mid-shin. Range varies with hamstring flexibility.