Exercise library / Romanian Deadlift
Compound · Hinge
Romanian Deadlift
Romanian Deadlift is a compound hip hinge that trains the hamstrings. The movement is a hip hinge: push your hips back with a long, neutral spine, then drive them forward to stand — no rounding through the lower back. Your glutes and back assist throughout, and the loaded stretch at long muscle length makes it a strong hypertrophy choice.
Primary muscles
Hamstrings
Secondary muscles
Glutes and Back
Equipment
Barbell, Dumbbell
Movement pattern
Hinge
Type
Compound (multi-joint)
Substitutions
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Barbell Good Morning
Same hinge pattern · also trains the hamstrings.
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Seated Leg Curl
Also trains the hamstrings.
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Back Extension
Same hinge pattern · also trains the back and glutes.
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Conventional Deadlift
Same hinge pattern · also trains the hamstrings.
Get a plan that programs Romanian Deadlift for you
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