The full breakdown. What it is, why it matters, how to use it.
The Romanian deadlift is a hip-dominant pull where the bar stays close to the body, the knees bend slightly, and the hips travel back to stretch the hamstrings. Unlike the conventional deadlift, the RDL starts from the top and emphasizes the eccentric stretch — making it one of the best hamstring and glute builders. Keep the lower back neutral and lower only until you feel a strong hamstring stretch.
Real Questions
RDL vs stiff-leg deadlift — what's the difference?
RDL has a soft knee bend and the bar stays close. Stiff-leg has straighter knees and the bar drifts forward slightly. Both target hamstrings; RDL is usually safer for the lower back.
How low should I go on RDLs?
Lower until your hamstrings stop you or your lower back begins to round — whichever comes first. For most people, that's mid-shin.
Related Terms
- Anatomy
Hamstrings
The three muscles on the back of the thigh that extend the hip and flex the knee.
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Posterior Chain
The muscles along the back of your body — glutes, hamstrings, lower back, and upper back.
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Glutes
The gluteal muscles — the largest and strongest muscle group in the body.
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