Exercise guide
Romanian Deadlift
The Romanian Deadlift is a barbell hip hinge that emphasizes the hamstrings and glutes while the lower back and trunk maintain position. Repetitions normally begin from standing rather than resetting the bar on the floor.
Training context
Understanding the Romanian Deadlift
The hips travel backward with a small, stable knee bend as the bar stays close to the legs. Depth is determined by hamstring range and torso control, not by reaching the floor.
Standing on a platform is unnecessary for most lifters and can create more range than they can control. Progress the standard movement before considering a deficit.
Technique overview
Push the hips back while keeping the bar close
Begin standing with the bar held against the thighs. Soften the knees, brace, and move the hips backward as the bar travels down the legs. Stop when the hamstrings are strongly loaded or the torso position would change, then extend the hips to return to standing.
Treat this as an overview and use a range, pace, and setup you can control.