Do you want to build more strength, stability, and muscle mass in your lower body? Then the Romanian deadlift (RDL) is an exercise you definitely want to include in your training routine. This variation of the classic deadlift is perfect for specifically targeting your hamstrings, glutes, and lower back. In this blog, you’ll discover what the Romanian deadlift is, which muscles it trains, how to perform it correctly, the different variations, and why you should definitely try it at ProFit Gym.
What is the Romanian Deadlift?
The Romanian deadlift is a variation of the traditional deadlift, with more focus on lowering the weight in a controlled manner with minimal knee bend. You start from a standing position and slowly lower the bar along your legs to just below your knees while pushing your hips back. Then, you return to the starting position by driving your hips forward.
What makes this exercise so effective is the way it keeps your muscles under constant tension. Unlike the conventional deadlift, where you lift the weight off the floor, the weight remains in your hands for the Romanian deadlift, and your knees stay slightly bent. This creates continuous tension in your hamstrings and glutes.
Which muscles do you train with the Romanian Deadlift?
The Romanian deadlift is an excellent exercise for the posterior chain. It primarily targets the following muscles:
- Hamstrings: heavily engaged during the lowering and hip-extension phases.
- Gluteus maximus (glutes): provides power as you drive your hips forward.
- Erector spinae (lower back): stabilises the spine throughout the movement.
- Core: maintains balance and supports your spine.
- Grip and forearms: holding the barbell naturally builds grip strength.
By strengthening these muscle groups, you’ll not only improve strength and posture but also boost performance in other compound exercises such as squats and deadlifts.
How to perform a Romanian Deadlift
Good technique is essential to prevent injury and get the most out of this exercise. Follow these steps:
- Stand upright with a barbell in front of you, feet hip-width apart.
- Grip the bar with an overhand or mixed grip, hands just outside your thighs.
- Engage your core and pull your shoulder blades slightly back.
- Slowly lower the bar by pushing your hips back while keeping your knees slightly bent.
- Stop when you feel your hamstrings fully stretched, usually just below your knees.
- Drive your hips forward to return to the starting position.
Tips for Safe Execution:
- Keep your back neutral, avoid rounding.
- Let the movement come from your hips, not your lower back.
- Use a mirror or coach to check your form.
Different variations of the Romanian Deadlift
Mixing up your training keeps it effective and challenging. Below are some popular variations:
1. Dumbbell Romanian Deadlift
This version offers more freedom of movement and helps improve balance.
2. Single-Leg Romanian Deadlift
Performed on one leg, this variation challenges your balance and core even more. Ideal for athletes looking to correct asymmetries.
3. Trap Bar Romanian Deadlift
Using a hex bar allows a slightly more upright posture, making this version gentler on the lower back.
4. Paused Romanian Deadlift
By pausing briefly at the bottom, you increase time under tension and improve muscle control.
By regularly alternating between these variations, you’ll continue to make progress and prevent your muscles from adapting to the same stimulus.
Train at ProFit Gym
At ProFit Gym, we’ll help you master exercises like the Romanian deadlift with proper technique. Our certified coaches will guide you, provide feedback, and ensure you achieve your goals safely and efficiently.
Whether you’re training for strength, muscle growth, or injury prevention, the Romanian deadlift fits perfectly into any routine. Already training with squats and deadlifts? Then this is the ideal addition for a stronger and more stable lower body.
Want to discover more exercises for stronger hamstrings and glutes? Check out our blogs on the hip thrust and the leg press.
