Romanian Deadlift
An intermediate compound strength exercise that works the hamstrings, using a barbell.
Starting position
End position
How to Do Romanian Deadlift
- Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
- Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
- Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
- Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Romanian Deadlift
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Kettlebell One-Legged Deadlift
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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2
Stiff-Legged Barbell Deadlift
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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3
Smith Machine Stiff-Legged Deadlift
A beginner compound strength exercise that works the hamstrings, using a machine.
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4
Stiff-Legged Dumbbell Deadlift
A beginner compound strength exercise that works the hamstrings, using dumbbells.
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5
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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6
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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7
Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
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8
Kettlebell Dead Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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9
Kettlebell Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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10
Natural Glute Ham Raise
An intermediate compound strength exercise that works the hamstrings, needing no equipment.
Frequently Asked Questions
What muscles do romanian deadlift work?
Romanian Deadlift primarily works the hamstrings. The calves, glutes and lower back assist as secondary muscles.
What equipment do I need for romanian deadlift?
Romanian Deadlift uses barbell.
Romanian Deadlift: is it suitable for beginners?
Romanian Deadlift is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of romanian deadlift?
Kettlebell One-Legged Deadlift, Stiff-Legged Barbell Deadlift, Smith Machine Stiff-Legged Deadlift train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my romanian deadlift reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; romanian deadlift can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Romanian Deadlift with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.