Romanian deadlifts are a compound lower body exercise that target the hamstrings and glute muscles. It’s similar to a traditional deadlift, except there is more focus on the hip hinge which results in more stress being placed on the posterior lower body muscles as opposed to the quadriceps. 

The hamstrings are worked by movement at the hip joint. Because of this, it’s important to have good mobility in the hip flexor and glute muscles when performing Romanian Deadlifts. Without this range, you might be relying on your back muscles too much.

Romanian Deadlift Step-by-Step Guide

• Start standing with your feet hips width apart and your toes pointing forwards.

• Hold the Barbell in front of your body and keep your arms relaxed. You should use an overhand grip.

• Create a soft bend in your knees and hinge the hips backwards as you roll the barbell down your thighs. The weight should stay as close to your body as possible and maintain a neutral spine throughout the movement.

• To ensure no rounding in the spine, push your hips back and squeeze your shoulder blades together throughout the movement.

• Once the barbell is between your knees and mid shin, pause at the bottom. You should feel the stretch down the back of your legs.

• Slowly rise by pushing your hips forwards and roll the barbell back up your thighs. 

When focusing on technique, it can be useful to use a technique bar or empty barbell to practise the movement. If you don’t have access to a barbell, you can also perform Romanian deadlifts with dumbbells, a kettlebell or even a sand filled power bag.

Romanian deadlifts place a lot of emphasis on the lengthening of the hamstring muscles. Therefore, they can be used not only to build strength, but also work on increasing range of motion in the hamstrings. This is why it’s important to aim for full range of motion when performing the exercise.

Written by guest author Eryn Barber.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength