Romanian deadlift: hamstrings and glutes in one exercise

The Romanian deadlift (RDL) is a strength exercise where you lower a barbell or dumbbells by bending forward from your hips. Your knees stay slightly bent and your back stays straight. It mainly trains your hamstrings (the back of your thighs) and your glutes. Unlike a regular deadlift, you start at the top and the weight never touches the floor.

With the RDL you really learn one thing well: bending from your hips instead of from your back. You need that every day. Think of lifting shopping out of the boot or picking something heavy up off the floor. Below you'll find how to do it properly, which mistakes put strain on your back and how to build up calmly.

Updated: 2026-11-04

What is the Romanian deadlift?

The RDL is a so-called hinge. That simply means your hips work like a door hinge: they move back, your upper body tips forward and your back stays straight. Your knees hardly do anything. The work happens in the back of your body.

There's a nice story behind the name. In 1990 the Romanian weightlifter Nicu Vlad, an Olympic champion, trained in the US for a while. He did an exercise he didn't have a name for. An American suggested just calling it the Romanian deadlift. And that's what it's still called.

You'll also hear stiff-legged deadlift or straight-leg deadlift. People mix these names up, but there's a small difference. In the RDL your knees stay slightly bent the whole time. In the stiff-legged deadlift you straighten your knees at the start and end of each rep. That's why your glutes work a bit more in the RDL. The difference is small. My advice: pick what feels right for you.

Difference	Regular deadlift	Romanian deadlift
Where do you start?	With the bar on the floor	At the top, standing tall
Your knees	Bend a lot, your legs push	Stay slightly bent, the same amount throughout
Does the weight touch the floor?	Yes, every rep	No, you stop just above it
What do you mainly feel?	Legs, glutes and back together	Hamstrings and glutes

Which muscles does the RDL train?

Your hamstrings and glutes do the real work. They bring the weight back up when you push your hips forward again. On the way down, your hamstrings stretch under tension. You'll often feel that the next day.

Hamstrings: the back of your thighs. They control the lowering and pull you back up.
Glutes: they straighten your hips and finish the movement at the top.
Back muscles: they don't move, but they keep your back straight. So they mostly work like a solid plank.
Abs and trunk: you brace them to keep everything stable. So yes, your core is working too.
Lats and shoulders: the big muscles on the sides of your back keep the bar close to your legs.
Grip and forearms: you hold on to the weight for the whole set.

How to do it, step by step

Take your time with these steps. You do an RDL slowly and under control, not explosively.

Pick up the bar like a regular deadlift, or take it out of a rack. Stand tall with your feet about hip-width apart and your hands just outside your legs.
Pull your shoulder blades back and lift your chest. Breathe in and brace your belly and back firmly.
Bend your knees a little. Keep that bend the same for the whole rep.
Bend from your hips: your bum goes back and your upper body tips forward. Don't push back further than you need to. Keep your weight spread over your whole foot.
Let the bar slide down along your thighs and past your knees. Actively keep it close to your legs. Your arms stay straight.
Go as low as you can while your back stays straight. Stop just above the floor, even if you could go deeper.
Push your hips forward and squeeze your glutes until you're standing tall again. Breathe out at the top and calmly start the next rep.

How low should you go? Your back decides that, not your flexibility. As soon as your lower back wants to round, you've reached your lowest point. For one person that's just below the knee, for another it's halfway down the shin.

Common mistakes and how to fix them

Most mistakes come down to the same thing: you let your back do the work instead of your hips. Here they are in a row.

Mistake	What happens	How to fix it
Bending your knees more and more	It turns into a half squat and your hamstrings do less	Lock your knees into that slight bend and keep them there
Rounded lower back	Your back takes the weight instead of your hips	Don't go as low and use a lighter weight
Rounded shoulders	Your upper back caves in and the bar drifts away	Shoulder blades back, chest up
Knees locked out at the top	You lose tension and the movement gets stiff	Keep a little bend at the top too
Not enough knee bend	Your hamstrings are too tight and your back starts to round	Give your knees just a bit more room
Leaning back at the top	Your lower back overarches	Just stop when you're upright, with your glutes squeezed
Pushing your hips too far back	Your weight shifts to your heels and you lose balance	Only as far back as needed, weight over your whole foot
Bar far from your legs	The weight pulls on your back	Let the bar slide along your thighs

Got tight hamstrings? Then your lowest point might be around your knees at first. That's fine. Don't force anything. With calm practice it gets easier on its own.

Got back pain or an injury? If in doubt, check with your doctor or physiotherapist first. With us, the coach adapts the exercise to fit. We don't take over the role of your therapist.

Variations and how to build up

You don't need a heavy barbell to get started. The movement is the same every time: hips back, back straight, knees slightly bent.

With two dumbbells: hold them in front of your thighs and lower them along your legs. A nice way to start.
With one dumbbell or kettlebell: hold it with both hands in front of you. Handy if you train at home.
With a barbell: the classic version. This is the easiest way to go heavier.
With a wide grip: you hold the bar wide, like in the snatch from Olympic weightlifting. You can then go a bit lower before the plates hit the floor.
Without straps: straps are loops around your wrists that help your grip. Leave them off and your grip gets stronger.

My advice: start light. First use a broomstick or an empty bar until the movement feels natural. Only then add weight. Do sets of about three to eight reps, with a weight where your technique holds up until the very last rep.

I wouldn't use straps if you're just starting out or simply want to get fit. That way your grip grows along with everything else. Want to know why lifting is so good for you? Read what strength training is and why everyone needs it.

How the RDL fits into our classes

The RDL comes from weightlifting, and lifting with a barbell is part of CrossFit. Curious how that all fits together? Read what CrossFit actually is.

With us, you don't have to work out when to do an RDL or which weight to pick. You walk in, the workout is ready and a coach keeps an eye on you. If there's an RDL on the programme, you learn the movement first and build up from there. Every workout is scaled. Not pointlessly easy, but right for you and safe.

Besides the WOD (the workout of the day) we have separate strength classes: Weightlifting on Tuesday at 20:00 and Saturday at 12:00, and StrongLifts on Thursday at 18:00. You'll find every class on the schedule. Prefer to work on your technique one-to-one? You can do that with personal training.

Still not sure? Just come and do two weeks of unlimited training. You'll soon find out if it's for you.

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Frequently asked questions

Does the Romanian deadlift train your core?

Yes. Your abs and back muscles keep your trunk solid and straight through every rep. They don't move themselves, but they work hard to keep everything stable.

Do RDLs actually work?

Yes, if you do them well. Weightlifters have used them for decades to strengthen the back of the legs and the glutes. What matters is that your technique is right and that you add weight gradually.

Can I do the RDL at home?

Definitely. With one dumbbell, a kettlebell or even a full bag, the movement works fine. Watch the same points: back straight, knees slightly bent and the weight close to your legs.

How heavy should I start?

Lighter than you think. Start with a broomstick or an empty bar until the movement feels good. Only add weight once every rep is done with a straight back.

Is the RDL bad for your back?

Not when you do it properly. Your back muscles keep your back straight and your hips do the work. If your lower back starts to round, go less deep or use less weight. If you have pain, check with your doctor or physio first if in doubt.

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