What muscles does the Romanian Deadlift work?

The Romanian Deadlift primarily trains the hamstrings and glutes, with support from related stabilizing and assisting muscles depending on your setup and technique.

Is the Romanian Deadlift good for beginners?

The Romanian Deadlift can work for beginners when the load, range of motion, and setup are appropriate. Start light, practice control, and progress only when your form is consistent.

How often should I do the Romanian Deadlift?

Most lifters can train the Romanian Deadlift or a close variation one to two times per week as part of a balanced program with enough recovery.

What equipment do I need for the Romanian Deadlift?

The Romanian Deadlift typically uses a barbell or dumbbells. If that equipment is not available, choose a similar movement pattern from the alternatives section.

Lower body hinge

Romanian Deadlift

Learn how to do Romanian deadlifts, target hamstrings and glutes, avoid common mistakes, and improve your hinge training.

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Romanian Deadlift overview

The Romanian deadlift is a hip hinge that emphasizes hamstrings and glutes. It is useful for building posterior chain strength with less floor-start complexity than a conventional deadlift.

Muscles worked

Primary muscles

Hamstrings
Glutes

Secondary muscles

Lower back
Core
Forearms

How to do the Romanian Deadlift

1
Stand tall holding the barbell or dumbbells in front of your thighs.
2
Soften the knees and hinge your hips backward.
3
Lower the weight close to your legs until you feel a hamstring stretch.
4
Keep your spine neutral and lats engaged.
5
Drive hips forward to return to standing.

Benefits

Builds hamstrings and glutes.
Improves hip hinge mechanics.
Supports deadlift and squat performance.

Common mistakes

Squatting the weight down instead of hinging.
Rounding the back to chase more depth.
Letting the weight drift away from the legs.
Locking the knees completely straight.

Alternatives

DeadliftHip ThrustSeated Leg Curl

How NoxaFit uses this exercise in workout plans

NoxaFit can place the Romanian Deadlift into programs based on your goal, equipment, experience level, recovery, and weekly schedule. The app can also suggest alternatives when your gym setup changes or when a movement does not feel right.

Keep learning with the NoxaFit blog, try the BMI calculator, or follow the 4 day upper lower workout program.

Exercise FAQ

Romanian Deadlift questions.

What muscles does the Romanian Deadlift work?: The Romanian Deadlift primarily trains the hamstrings and glutes, with support from related stabilizing and assisting muscles depending on your setup and technique.
Is the Romanian Deadlift good for beginners?: The Romanian Deadlift can work for beginners when the load, range of motion, and setup are appropriate. Start light, practice control, and progress only when your form is consistent.
How often should I do the Romanian Deadlift?: Most lifters can train the Romanian Deadlift or a close variation one to two times per week as part of a balanced program with enough recovery.
What equipment do I need for the Romanian Deadlift?: The Romanian Deadlift typically uses a barbell or dumbbells. If that equipment is not available, choose a similar movement pattern from the alternatives section.