How to Perform the Romanian Deadlift Correctly
The Romanian deadlift is a hip-dominant compound exercise. It mainly targets the hamstrings, glutes and the muscles that stabilize the lower back.
Which muscles are trained?
- Hamstrings
- Glutes
- Spinal erectors
- Core
- Forearms and grip
Starting position
- Stand with your feet approximately hip-width apart.
- Hold the barbell in front of your thighs.
- Keep your knees slightly bent.
- Brace your core and keep your back stable.
- Pull your shoulder blades slightly back and down.
Execution
- Push your hips backward in a controlled manner.
- Lower the barbell close to your legs.
- Keep your knees only slightly bent throughout the movement.
- Maintain a neutral spine and stable upper body.
- Lower the weight only as far as you can maintain good form.
- Drive your hips forward to return to the starting position.
Common mistakes
- Rounding the lower back.
- Bending the knees too much and turning the movement into a squat.
- Allowing the barbell to move too far away from the body.
- Lowering the weight beyond the available hamstring mobility.
- Using momentum instead of controlled movement.
- Overextending the lower back at the top.
Tips for beginners
- Start with a light weight and first practise the hip hinge movement.
- Imagine pushing your hips backward to close a door behind you.
- Stop lowering once you feel a clear stretch in the hamstrings.
- Increase the weight only when your back remains stable during every repetition.
Recommended repetition range
For muscle growth, 8 to 12 controlled repetitions are commonly suitable. Beginners should use a moderate weight and keep several repetitions in reserve while learning the movement.