Katie keeps it real
Katie keeps it real

Exercise

Romanian Deadlift

Also called: RDL · Barbell RDL

A loaded hip hinge that builds the glutes and hamstrings by moving the hips back while the weight stays close to the legs.

Primary
Glutes, Hamstrings
Also working
Lower Back, Forearms
Equipment
Barbell
Effort / setup
High / Some

How to do it

Move with control. Your range belongs to you.

Set up

  1. 01

    Stand tall with the bar in your hands, feet about hip-width apart, and knees softly bent.

  2. 02

    Brace your middle and keep the bar resting close to the front of your thighs.

Move

  1. 01

    Send your hips back as the bar slides down close to your legs.

  2. 02

    Keep the knee bend mostly steady and stop when your hamstrings feel loaded or your back position would change.

  3. 03

    Push the floor away and bring your hips forward to stand tall without leaning back at the top.

Katie’s notes

The useful bits that rarely fit in a demo.

Feel

Expect a stretching, loaded feeling through the backs of your thighs. Your glutes usually become more obvious as you stand back up.

Misconception

The bar does not need to touch the floor. Your useful range ends when the hinge is out of room, not at an arbitrary height.

Cue

Imagine closing a car door with your butt while keeping the bar close enough to brush your legs.

Real questions

Why do I feel Romanian deadlifts in my lower back?

Your lower back does help hold your torso steady, so some work there is normal. If it is taking over, shorten the range, keep the bar closer, and practice sending your hips back without chasing the floor. Stop if the feeling is sharp or painful.

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