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All exercises

Barbell romanian deadlift

Intermediate

Barbell romanian deadlift is a compound barbell exercise for the glutes, also working the hamstrings and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsLower back

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart and your toes pointing forward.
  2. 2Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. 3Bend at the hips, keeping your back straight and your knees slightly bent.
  4. 4Lower the barbell towards the ground, keeping it close to your body.
  5. 5Feel the stretch in your hamstrings as you lower the barbell.
  6. 6Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
  7. 7Squeeze your glutes at the top of the movement.
  8. 8Lower the barbell back down to the starting position and repeat for the desired number of repetitions.

What to do instead

  • Dumbbell romanian deadliftDumbbell
  • Dumbbell single leg deadliftDumbbell
  • Dumbbell stiff leg deadliftDumbbell
  • Dumbbell straight leg deadliftDumbbell
  • Barbell deadliftBarbell
  • Rear decline bridgeBodyweight

Easier variations

  • Dumbbell deadliftDumbbell
  • Smith deadliftSmith machine
  • Band stiff leg deadliftResistance band
  • Band straight back stiff leg deadliftResistance band

Harder variations

  • Barbell single leg deadliftBarbell
  • Barbell one arm side deadliftBarbell
Logged today · 3 min restBarbell romanian deadlift

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