How to do the Romanian deadlift

Muscles worked

Step by step

1. Stand tall holding the weight in front of your thighs, feet hip-width.
2. Unlock the knees slightly and keep them there.
3. Push your hips back, sliding the weight down your thighs.
4. Stop when you feel a strong hamstring stretch or your back would round, usually mid-shin.
5. Drive hips forward to stand tall.

Coaching cues

• Hips back, like closing a car door with your bum.
• Weight stays close to the legs.
• Long spine from head to tailbone.

Common mistakes and fixes

• Rounding the lower back. Fix: Stop higher; range will grow.
• Bending the knees into a squat. Fix: Fix the knee bend at the start.
• Weight drifting forward. Fix: Drag it along the thighs.

Make it easier (regressions)

• Hip hinge to a wall
• Light dumbbell RDL
• Kettlebell deadlift from a block

Make it harder (progressions)

• Barbell RDL
• Single-leg RDL
• Slow 3-second lowering

Test your eye in Spot the Fault and set your lifting rhythm with the tempo drill.

Questions people ask

RDL vs deadlift?

The RDL starts from standing and keeps knees mostly fixed; a conventional deadlift starts from the floor with more knee bend.

Should I feel it in my back?

You should mainly feel the hamstrings and glutes. Back strain usually means rounding or too much weight.

Sources

1. U.S. HHS. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 23, 2026.
2. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 23, 2026.
3. NSCA. Exercise technique articles and Essentials of Strength Training and Conditioning. Checked October 23, 2026.

Education only. Not medical advice. Confirm with your clinician.

Keep learning

• Kettlebell swing
• Lower-back-friendly training
• Hip thrust