Romanian Deadlift

Learn how to do Romanian Deadlift with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5.5 Hamstrings QuadricepsGlutes Olympic Barbell

Romanian Deadlift is an Olympic Barbell exercise that primarily targets the Hamstrings, with secondary activation of the Quadriceps, Glutes. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Romanian Deadlift

A hip-hinge movement targeting the hamstrings, glutes, and lower back, starting from a standing position with minimal knee bend.


Instructions:


  • Stand tall holding a barbell in front of your thighs with an overhand grip, feet hip-width apart.

  • Keep your chest up, shoulders back, and core braced.

  • Initiate the movement by pushing your hips back while keeping a slight bend in the knees.

  • Lower the bar along your thighs until you feel a stretch in your hamstrings, keeping the bar close to your body.

  • Drive your hips forward to return to the starting position.


Common mistakes:


  • Rounding the lower back.

  • Bending the knees too much.

  • Letting the bar drift away from the body.

  • Overextending at the top.

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Muscles & equipment

Primary muscleHamstringsSecondary muscleQuadricepsSecondary muscleGlutes
EquipmentOlympic Barbell

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Romanian Deadlift

Type
Olympic Barbell exercise
Primary muscle
Hamstrings
Secondary muscles
Quadriceps, Glutes
MET value
5.5
Calories (30 min, 70 kg)
≈ 190 cal
Video quality
4K with male and female demonstrations

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FAQ: Romanian Deadlift

What muscles does Romanian Deadlift work?

Romanian Deadlift primarily targets the Hamstrings, with secondary engagement of the Quadriceps, Glutes.

How do you do Romanian Deadlift correctly?

A hip-hinge movement targeting the hamstrings, glutes, and lower back, starting from a standing position with minimal knee bend. Instructions: Stand t

Is Romanian Deadlift good for beginners?

Romanian Deadlift has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Romanian Deadlift?

Romanian Deadlift requires: Olympic Barbell.

What are the benefits of Romanian Deadlift?

Romanian Deadlift strengthens the Hamstrings, engages the Quadriceps and Glutes, builds functional strength using Olympic Barbell. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Romanian Deadlift?

Similar exercises to Romanian Deadlift include Dumbbell Deadlift, Dumbbell Lying Leg Curl, Dumbbell Romanian Deadlift, Goblet Good Morning – Dumbbell. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Romanian Deadlift better than Dumbbell Deadlift?

Both Romanian Deadlift and Dumbbell Deadlift target the Hamstrings. Romanian Deadlift uses Olympic Barbell, while Dumbbell Deadlift offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

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