Romanian Deadlift (RDL): Guide to Building Strong Hamstrings and Glutes

Romanian Deadlift (RDL): Exercise Overview

The Romanian deadlift (RDL) is a specialized compound exercise that primarily targets the hamstrings and glutes, with secondary engagement of the lower back, core, and forearms. As a variation of the conventional deadlift, the RDL emphasizes the hip-hinge movement, making it a key exercise for developing posterior chain strength and enhancing flexibility and mobility in the hips. 

Often considered the go-to “leg” deadlift variation, the RDL is ideal for leg-focused workouts or full-body sessions. It can be paired with other deadlift variations (e.g., conventional or sumo) across a training week to increase frequency and refine the hip-hinge pattern, which is essential for functional strength and athletic performance. This exercise is suitable for lifters of all levels who can maintain proper form (Schoenfeld, 2010). 

How to Perform the Romanian Deadlift (RDL)

1. Position the barbell over the tops of your shoelaces and stand with feet hip-width apart, using a double overhand grip just outside hip width. 
2. Lift the bar to a standing position with hips and knees fully extended, maintaining a neutral spine—this is your starting position. 
3. Initiate the movement by pushing your hips back and hinging forward, lowering the bar along your legs until it reaches just below knee height or until you feel a stretch in your hamstrings. 
4. Keep the bar close to your legs, ensuring it grazes your shins during the descent. 
5. Drive through your entire foot (big toe, little toe, heel) to extend your hips and return to the starting position, squeezing your glutes at the top. 
6. Repeat for the desired number of repetitions.

Tips for Optimal Performance

• Focus on Hip Hinge: Push your hips back while keeping a slight knee bend to target the hamstrings and glutes, avoiding excessive lower-back strain (Escamilla et al., 2002). 
• Keep the Bar Close: Ensure the bar stays in contact with your legs during the descent to maintain control and reduce stress on the spine (McGill, 2010). 
• Maintain a Neutral Spine: Brace your core to prevent rounding or overextending your lower back, ensuring safe and effective movement (Wirth et al., 2016). 
• Adjust Neck Position: Experiment with a neutral neck (chin tucked) or slightly upward gaze based on your posture—athletes with extended postures may prefer a tucked chin, while those with upper-back flexion may benefit from looking slightly up (Schoenfeld, 2016). 
• Use a Full Grip: Wrap your thumbs around the bar and squeeze tightly to enhance grip strength and stability; consider straps or a hook grip for heavier loads to avoid bar drift. 
• Distribute Weight Evenly: Keep weight balanced across your entire foot to engage the posterior chain effectively, avoiding lifting your toes or shifting excessively to your heels. 
• Breathe Properly: Inhale as you lower the bar and exhale as you return to the starting position to support core stability and muscle oxygenation.

Meta TitleRomanian Deadlift (RDL): Ultimate Guide to Building Strong Hamstrings and Glutes Meta DescriptionLearn how to perform the Romanian deadlift (RDL) to sculpt powerful hamstrings and glutes. Discover step-by-step instructions, expert tips, and benefits for your workouts. Tagline“Hinge to Power: Build a Strong Posterior Chain with the Romanian Deadlift!”