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All glutes exercisesGlutes · Gym

Deficit Romanian Deadlift

Stand on a small platform to increase the stretch range of the RDL.

AdvancedBarbell + platform4 × 6–8
Deficit Romanian Deadlift demonstration thumbnail — Deficit Barbell Romanian Deadlift | Dr. Dave Strength x Obey Strength
Glutes / hamstringsBarbell + platform

Deficit Romanian Deadlift

Demo · Dr. Dave Strength | Obey Strength

Verified Deficit Romanian Deadlift demonstration by Dr. Dave Strength | Obey Strength. Click to play.

How to do the Deficit Romanian Deadlift

  1. 1Stand on 2–4 inch plates
  2. 2Push hips back
  3. 3Feel the extra stretch

Benefits of the Deficit Romanian Deadlift

  • Builds strength and size in the glutes / hamstrings through a deep, loaded stretch
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services