Learn the Romanian deadlift (RDL): plain-English hinge technique cues, a coaching video, answers to common questions about depth and weight, and free RDL progress tracking with rep PRs and tonnage.
The Romanian deadlift starts standing, with the bar at your hips. You push your hips back, let the bar slide down your thighs with a soft bend in the knees, and stand back up once your hamstrings are fully stretched. It is the purest way to train the hip hinge, and it builds the hamstrings, glutes and upper back that every heavy pull depends on.
Because the bar stays off the floor between reps, the muscles work through the whole set. That makes the RDL a favourite for building muscle, and it grooves the position that keeps a conventional deadlift strong: hips back, back flat, bar close.
Most lifters use sets of 6 to 10 reps with a weight that allows a slow, controlled lowering. End the descent when your hamstrings are loaded rather than chasing the floor, and use straps once the weight outgrows your grip.
Log your RDLs and this page charts your rep PRs, tonnage and progress, ready to compare with your deadlift history.
Why the RDL belongs in your program“When performed with strict form, the RDL targets the hamstrings, glutes, and back for an all-around useful supplemental lift.”
A conventional deadlift starts from the floor with the hips lower and resets each rep. A Romanian deadlift starts standing, lowers only as far as your hamstrings allow, and keeps the knees nearly fixed so the hips do almost all the work. The deadlift guide covers the full lift.
Go as low as you can while your back stays flat and your knees keep their soft bend. For many lifters that is just below the knees, for others it is mid-shin. The stretch in your hamstrings is the signal, not the floor.
Many lifters' best RDL lands around 70 percent of their conventional deadlift, with working sets of 6 to 10 reps sitting a little lower. Compare it with your deadlift as both grow.
They are close cousins. A stiff-leg deadlift usually starts each rep from the floor with straighter legs. The Romanian deadlift starts from the top, keeps a soft knee and pushes the hips further back. Both train the hamstrings well.
Mostly in the hamstrings, with the glutes working hard to stand you up and the upper back holding the bar close. If you feel it mainly in your lower back, lighten the load, push the hips further back, and end the descent a little higher.
Straps are a good idea once your grip limits the weight. The RDL is there to load the hips and hamstrings, and your deadlifts and other pulls will keep building your grip.
