Muscles Worked
Learn more in the Hamstrings training guide →
Primary
Hamstrings
Secondary
Glutes
Back
Forearms
Highlighted muscles
How To Perform
- 1 Stand holding the bar at hip height with a double overhand grip.
- 2 With a slight bend in the knees, hinge at the hips and push them backward.
- 3 Lower the bar along the legs until you feel a strong hamstring stretch.
- 4 Drive hips forward to return to standing.
Form Cues
- ✓ Push the hips back — this is a hip hinge, not a squat.
- ✓ Maintain a flat back throughout — any rounding transfers stress to the lower back.
- ✓ The bar should drag along the legs — keep it close at all times.
Common Mistakes
- ✗ Rounding the lower back at the bottom — the most common and dangerous error.
- ✗ Bending the knees too much — this turns it into a squat.
- ✗ Not hinging far enough — you need to feel genuine hamstring stretch.
- ✗ Bar drifting away from the legs — it should drag down your shins throughout.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Romanian Deadlift, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Romanian Deadlift should I do?
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for hamstrings. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Romanian Deadlift target?
Romanian Deadlift primarily targets the Hamstrings. Secondary muscles include Glutes, Back, Forearms.
Is Romanian Deadlift good for beginners?
Romanian Deadlift is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?
For Romanian Deadlift, 2 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.