The Romanian deadlift is the premier hamstring and glute builder. Unlike a conventional deadlift, it keeps constant tension on the posterior chain through a hip-hinge pattern, making it excellent for muscle growth and athleticism.
Muscles worked
Primary: Hamstrings, Gluteus maximus.
Secondary: Erector spinae, Forearms.
Equipment: Barbell or dumbbells · Difficulty: Intermediate.
How to do the romanian deadlift (rdl)
- Stand holding a barbell at hip level with a shoulder-width grip, feet hip-width apart.
- Keep a slight bend in the knees and your back flat throughout.
- Push your hips back and let the bar slide down the front of your legs, feeling a stretch in the hamstrings.
- Lower until you feel a strong stretch (usually around mid-shin), without rounding the back.
- Drive your hips forward to stand back up, squeezing the glutes at the top.
Common mistakes to avoid
- Rounding the lower back instead of hinging at the hips — this is the most important fault to avoid.
- Turning it into a squat by bending the knees too much; the knees stay only slightly bent.
- Letting the bar drift away from the body. Keep it close, almost grazing your legs.
Track it automatically with Spotwell
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