The Romanian Deadlift Exercise: Strengthen Your Lower Body

The Romanian Deadlift Exercise
The Romanian Deadlift Exercise
Image Credit: Nuffield Health (see video below)

The Romanian Deadlift is a popular exercise that is often incorporated into strength training routines. This exercise targets the muscles in your posterior chain, which includes your lower back, glutes, and hamstrings.

In this article, we will explore the benefits of the Romanian Deadlift exercise, the body parts it impacts, the equipment needed, some mistakes to avoid, and why you should include it in your workout routine.

Benefits of the Romanian Deadlift Exercise

The Romanian deadlift exercise is a highly effective way to build strength in your hamstrings, glutes, and lower back. By targeting these muscles, the exercise can help to improve your posture and reduce your risk of injury.

Additionally, the Romanian Deadlift can increase your overall athletic performance by improving your balance, stability, and mobility.

What Body Parts are Impacted by the Romanian Deadlift Exercise?

The Romanian Deadlift primarily targets the muscles in your posterior chain, which includes your lower back, glutes, and hamstrings. However, the exercise also works your core, upper back, and forearms.

By engaging all of these muscles simultaneously, the Romanian deadlift can provide a full-body workout that can help improve your overall fitness level.

Equipment You Need to do the Romanian Deadlift Exercise

To perform the Romanian deadlift, you will need a barbell and weight plates. Additionally, you may want to wear weightlifting gloves to help with grip, and you should wear appropriate footwear for weightlifting to ensure stability and safety.

Steps for Doing the Romanian Deadlift Exercise

Step 1: Place the barbell on the floor in front of you and stand with your feet shoulder-width apart and toes pointing forward. Make sure your shins are touching the barbell.

Step 2: Keeping your chest up and back straight, hinge at the hips and lower your torso until it is parallel to the floor.

Step 3: With an overhand grip slightly wider than shoulder-width apart, grasp the barbell.

Step 4: Lift the barbell by extending your hips and knees while keeping it close to your body and maintaining a straight back.

Step 5: Pause briefly at the top before lowering the barbell back down to the starting position.

Step 6: Repeat for 8 – 12 repetitions, or as many as you can perform with proper form.

The video below shows how to complete this exercise.

Mistakes to Avoid

It’s important to avoid common mistakes when performing the Romanian Deadlift exercise, as they can lead to injury and reduce the effectiveness of the exercise. Some mistakes to avoid include:

Rounding your back: Keep your back straight throughout the movement to avoid straining your lower back.

Lifting with your arms: The Romanian Deadlift is a lower-body exercise, so avoid using your arms to lift the barbell. Instead, focus on engaging your glutes, hamstrings, and lower back muscles.

Lifting too heavy: Start with a weight that is manageable for you and work your way up gradually to avoid injury.


The Romanian Deadlift is a highly effective exercise that can help to build strength and improve your overall fitness level.

By engaging your posterior chain muscles, this exercise can improve your posture, reduce your risk of injury, and increase your athletic performance.

Remember to use proper form, avoid common mistakes, and gradually increase the weight to get the most out of this exercise.

If you want to work out your hamstrings, check out the swiss ball hamstring curl Exercise!