The Romanian deadlift (RDL) is a hip hinge that stretches and loads the hamstrings through a long range of motion. It's easier to learn than the conventional deadlift and more directly targets the hamstrings and glutes.
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Form Guide
Step-by-step: Romanian Deadlift
1Start standing with the bar at hip height, grip just outside your legs.
2Push your hips back — not down. Think of touching the wall behind you with your glutes.
3Keep your back flat (neutral spine) throughout. A rounded lower back kills the hamstring stretch and risks injury.
4Bar stays close to your legs — nearly touching your shins on the way down.
5Lower until you feel a strong stretch in the hamstrings — typically just below the knee for most people.
6Squeeze your glutes and drive your hips forward to return to standing. Do not hyperextend at the top.
7Look slightly down (neutral neck) rather than craning your head up.
Common Mistakes
What most people get wrong
Squatting instead of hinging: if your knees bend a lot, you're squatting. Push hips back, keep soft knee bend.
Rounding the lower back: lightens the load until hip mobility improves.
Bar drifting forward: it should stay within inches of your legs the entire rep.
Going too deep: once your lower back rounds, the hamstring is no longer the prime mover. Stop there.
Programming
How to program the Romanian Deadlift
Excellent as a secondary leg exercise after squats. 3 sets of 8–12 reps at moderate weight. Focus on the eccentric stretch — take 3 seconds down. Progress load when you can complete all reps with perfect form.