Legs · Barbell or dumbbells
Romanian deadlift: form, depth and sets
The Romanian deadlift is the hamstring builder that transfers straight to sprinting, and the one lift that teaches every athlete to hinge.
Muscles worked: Hamstrings, Gluteus maximus, Erector spinae
How to do it
- Stand tall holding the bar at the hips, feet hip-width, knees softly bent.
- Push the hips straight back as the bar slides down the thighs — the knees barely move.
- Keep the bar in contact with the legs and the back flat throughout.
- Stop when the hamstrings reach their stretch limit, usually just below the knee.
- Drive the hips forward to stand, squeezing the glutes at the top without leaning back.
Mistakes to avoid
- Bending the knees more as you descend, which turns it into a squat.
- Chasing the floor and rounding the back for extra depth you cannot control.
- Leaning back at the top, which loads the low back instead of finishing with the glutes.
Sets and reps
| Goal | Prescription |
|---|---|
| Strength | 4 sets of 5–6 reps, 2–3 min rest |
| Size | 3–4 sets of 8–12 reps with a three-second lower |
| Sprint prep | 3 sets of 6 moderate reps twice a week |
Swaps and alternatives
- Single-leg RDL — Balance and hip stability with far less spinal load.
- Good morning — Hinge pattern with the bar on the back.
- Nordic curl — Hits the hamstrings at the knee joint instead of the hip.
Common questions
Keep training
- Hip thrust
Barbell, bench, pad
- Bulgarian split squat
Dumbbells, bench
- Goblet squat
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- Hammer curls
Dumbbells
- Dumbbell shoulder press
Dumbbells, bench
- Incline dumbbell press
Dumbbells, adjustable bench