Romanian Deadlift (RDL) (Barbell)

Keep legs slightly bent but rigid. Hinge your hips back to lower the bar down your shins. Stop when you feel a tight stretch in your hamstrings.

Quick facts

Primary and secondary muscle groups targeted by this movement.

hamstrings

glutes (max)

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with your feet hip-width apart, holding a barbell in front of your thighs with both hands.
- Ensure your grip is just outside your legs and your palms are facing your body.
Step 2Position Your Feet
- Position your feet firmly on the ground, ensuring they are flat and stable.
- Your toes should point straight ahead or slightly outward.
Step 3Hinge at the Hips
- With a slight bend in your knees, hinge forward at your hips while keeping your back straight.
- Lower the barbell along your legs, maintaining contact with your thighs.
Step 4Engage Your Core
- Engage your core muscles to stabilize your spine throughout the movement.
- Keep your shoulders back and down, avoiding rounding your back.
Step 5Lift the Barbell
- Drive through your heels and extend your hips to lift the barbell back to the starting position.
- Ensure your back remains straight and your shoulders are retracted as you lift.
Step 6Lower the Barbell
- Slowly lower the barbell back down by hinging at the hips again.
- Maintain control and keep the barbell close to your body as you lower it.
Step 7Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Focus on smooth and controlled movements throughout the exercise.
Step 8Finish the Exercise
- After completing your reps, carefully stand upright with the barbell in front of you.
- Set the barbell down safely on the ground or a rack.