Barbell Romanian Deadlift
The barbell Romanian deadlift trains glutes and hamstrings through a hip hinge starting from standing, keeping the bar close to the legs.
HAMSTRINGS · LOWER BODY
How it is executed
- Hold a barbell in front of your thighs, feet hip-width apart.
- With a slight knee bend, hinge at your hips and lower the bar down your legs until you feel a stretch in your hamstrings.
- Return to standing by driving your hips forward.
- Muscles worked
- Hamstrings
- Primary muscle
- Hamstrings
- Equipment
- Barbell
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Common mistakes
- Moving the bar away from the legs: keep it close.
- Overextending at the top: finish upright.
- Forcing floor contact: respect your hinge range.
Frequently asked questions
- Is it the same as a deadlift from the floor?
- No. The Romanian deadlift starts at the top and limits descent by available hip range; plates need not touch down each rep.
- How much should the knees bend?
- Use a slight bend that stays fairly stable while the hips travel backward. Do not squat to reach lower.
- When should you stop lowering?
- When lowering farther requires rounding the back or moving the bar away. Depth need not be identical for everyone.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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