Romanian Deadlift is a weightlifting movement on Fiz. Stiff-leg deadlift for hamstrings and glutes. Also known as rdl. Primary muscles: hamstrings, glutes. Scored by reps + weight. Featured in Sweaty Legs 🦵.
Romanian Deadlift
also rdl
Stiff-leg deadlift for hamstrings and glutes
Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Hamstrings, glutes
Secondary
Lower back, forearms, upper back
Appears in
Sweaty Legs 🦵 on Fiz
How to do a romanian deadlift
4 steps- Stand tall holding the bar at your hips with a shoulder-width grip.
- Soften the knees slightly and keep them there for the whole rep.
- Push your hips back and lower the bar down your thighs until you feel a strong stretch in the hamstrings.
- Drive the hips forward to return to standing.
What counts as a rep
Movement standard- The knee angle stays roughly constant. Bending and straightening the knees turns it into a deadlift.
- The bar stays in contact with the legs throughout.
Common faults
2 faults
Chasing depth by rounding the lower back once the hamstrings run out of range.
FixStop where your back position stops. The end of the range is where your hamstrings say so, not where the plates say so.
Squatting the weight down instead of hinging back.
FixPush your hips towards the wall behind you. If your knees travel forward, the hamstrings are off the hook.
Scaling ladder
1 harder, 1 easier
Romanian DeadliftWorks hamstrings, glutes
Leg CurlHamstring curl on machine
Workouts using the romanian deadlift
1 on FizFrequently asked
6 answersWhat muscles does the Romanian Deadlift work?
Romanian Deadlift primarily works hamstrings, glutes, with secondary engagement of lower back, forearms, upper back.
How do you do a Romanian Deadlift?
Stand tall holding the bar at your hips with a shoulder-width grip. Soften the knees slightly and keep them there for the whole rep. Push your hips back and lower the bar down your thighs until you feel a strong stretch in the hamstrings. Drive the hips forward to return to standing.
What counts as a rep on the Romanian Deadlift?
The knee angle stays roughly constant. Bending and straightening the knees turns it into a deadlift. The bar stays in contact with the legs throughout.
What's an easier alternative to the Romanian Deadlift?
Scale it to Leg Curl.
What's a harder progression from the Romanian Deadlift?
Progress to Deadlift once the Romanian Deadlift is comfortable.
What else is the Romanian Deadlift called?
Romanian Deadlift is also written rdl. Fiz resolves all of those spellings to the same movement, so a workout written either way logs to the same history.