Romanian Deadlift primarily works the hamstrings and glutes. It is categorized as a hinge movement and uses Barbell and rack and Dumbbell.
- Primary muscles
- hamstrings and glutes
- Equipment
- Barbell and rack and Dumbbell
- Movement pattern
- hinge
- Catalog difficulty
- 3 of 5
How to do Romanian Deadlift
- Push hips straight back
- Weight close — drag it down your thighs
Common mistakes
- Bending knees too much — it becomes a squat
Muscles worked
The primary catalog target is hamstrings, with glutes also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Easier option: Hip Hinge (Dowel/Broomstick)
Harder option: Single-Leg RDL
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Hip Hinge (Dowel/Broomstick) · Single-Leg RDL · Kettlebell Deadlift · Hip Thrust / Loaded Bridge · Hamstring Flow · Lying / Seated Leg Curl
Put Romanian Deadlift into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.