Romanian deadlift

Barbell or dumbbells

Also called rdl

Romanian deadlift, start position — Images: Free Exercise DB (public domain)

Romanian deadlift, end position — Images: Free Exercise DB (public domain)

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Hinge at the hips with soft knees, lowering the weight along your legs until the hamstrings stretch.

Soft knees, push hips straight back
Keep the weight close to your legs
Flat back, neck in line
Stop at a hamstring stretch, then drive hips forward

Movement

Pattern: Hinge
Type: Compound, several joints move
Sides: Both sides together
Equipment: Barbell

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

ForearmsHelper

Core

Lower backHelper

Lower body

GlutesMain
HamstringsMain

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 5 sources.
- 4/5 With wide grip, soft knees and knees pushed out, hips way back gives a deep glute and hamstring stretch; listed in top five. Renaissance Periodization, Top 5 Glute Exercises For Muscle Growth @ 14:48videoExpert opinion2025checked by AI
- 4/5 Given as an example of a high-fatigue exercise that pays for itself by hitting the hamstrings very hard with intense tension. Renaissance Periodization, How to Pick the BEST Exercises for Muscle Growth @ 25:11videoExpert opinion2025checked by AI
- 4/5 Smashes glute max, esp. the glute-hamstring tie-in, and progresses well; his number one lower-glute exercise. High A. Jeff Nippard, The Best & Worst Glute Exercises (According To Science) @ 11:44videoExpert opinion2025checked by AI
- 4/5 The RDL is a refined stiff-leg deadlift and the most effective common variant for hamstrings when done with a deep hamstring stretch. Renaissance Periodization, The Great Deadlift Showdown: SLDL vs RDL @ 11:48videoExpert opinion2023checked by AI
- 4/5 Prefers the RDL over the stiff-leg deadlift for building glutes and hamstrings; recommends pairing a hip hinge with a leg curl. Jeff Nippard, HOW TO DO ROMANIAN DEADLIFTS (RDLs): Build Beefy Hamstrings With Perfect Technique @ 1:07videoExpert opinion2019checked by AI
Injury risk lower is better3.0
Moderate; needs attention to form or load. 1 source.
- 3/5 Going to the floor rounds the lumbar for no extra range; standing on a box adds tear risk with no extra hamstring tension. Stop just above mid-shin. Jeff Nippard, HOW TO DO ROMANIAN DEADLIFTS (RDLs): Build Beefy Hamstrings With Perfect Technique @ 4:39videoExpert opinion2019checked by AI
Loaded stretch higher is better4.7
Peak tension at a deep stretch. 3 sources.
- 5/5 Done with vertical shins and hips sat far back, a deadlift maximizes glute torque and stretch. Renaissance Periodization, Are Hip Thrusts Overrated Or Underrated? DEBATE! @ 30:15videoExpert opinion2024checked by AI
- 5/5 Neutral-to-arched back, soft knees and slow lowering to a deep hamstring stretch put the hamstrings under load while lengthened; stopping short wastes it. Renaissance Periodization, The Great Deadlift Showdown: SLDL vs RDL @ 8:13videoExpert opinion2023checked by AI
- 4/5 Moderate-rep stretch-based hinge that lengthens the hamstrings under load, recommended to improve hamstring flexibility for deadlift setup. Jeff Nippard, The 4 Most Common Deadlift Errors (& How To Fix Them) @ 1:34videoExpert opinion2019checked by AI
Skill demand lower is better4.0
High; balance or technique often limits the set. 1 source.
- 4/5 Highest form-error rate of any lift he has covered: overextended range, knees drifting forward, hips dropping instead of hinging back. Jeff Nippard, HOW TO DO ROMANIAN DEADLIFTS (RDLs): Build Beefy Hamstrings With Perfect Technique @ 4:09videoExpert opinion2019checked by AI
Spinal load lower is better4.0
Heavy axial or shear load. 1 source.
- 4/5 Not a low-fatigue lift: lots of axial fatigue and mentally hard, but worth it because it wrecks the hamstrings in a few sets. Renaissance Periodization, How to Pick the BEST Exercises for Muscle Growth @ 24:41videoExpert opinion2025checked by AI