How to Do a Romanian Deadlift (RDL)
The Romanian deadlift (RDL) is arguably the single best exercise for your hamstrings and glutes — and it teaches the hip hinge that protects your back everywhere else.
How to do an RDL
- Hold a barbell or dumbbells in front of your thighs, feet hip-width, knees slightly bent (and staying that way).
- Push your hips back — as if closing a door with your butt — letting the weight slide down your legs.
- Keep your back flat and the bar close to your body.
- Lower until you feel a strong hamstring stretch (usually around shin level).
- Drive your hips forward to stand tall, squeezing your glutes.
Key points
- It’s a hip hinge, not a squat — minimal knee bend, hips move back.
- Never round your lower back.
- Feel it in the hamstrings/glutes, not the lower back.
- Start light and master the movement (great hamstring exercise).
The RDL is a hip hinge: push the hips back with a flat back, feel the hamstring stretch. Get this and your whole lower body benefits.
Quick answers
What muscles does the Romanian deadlift work?
Mainly the hamstrings and glutes, plus the lower back and core as stabilisers. It’s the best all-round hamstring builder.
What’s the difference between an RDL and a deadlift?
The RDL is a hip-hinge with minimal knee bend, starting from the top and not touching the floor — more hamstring focus than a conventional deadlift.
Know your numbers first
Get your calories, macros and a training split free in 60 seconds — no signup to see it.
Build my free plan