Lifting Technique · Intermediate · 2 min read
Romanian Deadlift Form: How to Train Hamstrings and Glutes
The Romanian deadlift is one of the best exercises for hamstrings and glutes because it loads them in a deep stretch. The key is hinging at the hips, not turning it into a squat or a sloppy lower-back lift.
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Setup
Stand tall with the bar or dumbbells in front of the thighs. Soften the knees slightly, brace, pull shoulders down, and keep the weight close. Your knees should bend a little but not keep bending throughout the rep.
The hinge
Push hips back as the weight slides down the legs. Keep a neutral spine and feel the hamstrings lengthen. Stop when you reach the deepest range you can control, often around mid-shin, then drive hips forward to stand.
Common mistakes
Do not squat the weight down, let it drift away, round aggressively, or chase the floor at the cost of position. Range depends on hamstring mobility and control; lower is not better if the spine moves instead of the hips.
Programming
Use RDLs for 2 to 4 sets of 6 to 12 reps. They pair well after squats or on a pull/lower day. Control the lowering phase and avoid bouncing from the bottom.
- RDLs are a hip hinge, not a squat.
- Keep the weight close and feel the hamstrings stretch.
- Stop range before spinal position breaks.
- Use controlled reps for hamstrings and glutes.
Frequently asked questions
Should Romanian deadlifts touch the floor?
Usually no. Most people stop around mid-shin or where hamstring stretch is strong and spine position stays stable.
Are RDLs for back or legs?
They train hamstrings and glutes primarily, with the back working isometrically to hold position.
Dumbbells or barbell for RDLs?
Both work. Dumbbells can feel more natural; barbells are easier to load heavily.
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This guide is general educational information, not medical advice. Train within your ability and consult a qualified professional before starting a new program if you have an injury or health condition.