How to do the Romanian Deadlift
- Start standing with the bar close to your thighs and knees slightly bent.
- Send your hips back and lower until you feel your hamstrings load.
- Drive your hips forward to stand tall.
Common mistakes
- Turning the hinge into a squat by bending the knees more on the way down.
- Reaching for the floor after the hips stop moving back.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 6–10 |
| Strength | 3–4 | 3–6 |
| Muscular endurance | 2–3 | 12–15 |
Alternative exercises
- Dumbbell Romanian Deadlift · Dumbbells
- Banded Romanian Deadlift · Resistance bands
- Cable Pull-Through · Machine
Frequently asked questions
What muscles does the Romanian Deadlift work?
Primary muscle group: Hamstrings. Secondary muscles: glutes, erectors, forearms.
How many reps should I do for the Romanian Deadlift?
Muscle building: 3–4 sets of 6–10 reps. Strength: 3–4 sets of 3–6 reps. Muscular endurance: 2–3 sets of 12–15 reps.
What can I do instead of the Romanian Deadlift?
Compare the setup and equipment for these alternatives: Dumbbell Romanian Deadlift, Banded Romanian Deadlift, Cable Pull-Through.