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All glutes exercisesGlutes · Gym

Romanian Deadlift

Hinge with soft-knee. Load in the stretch.

IntermediateBarbell / dumbbells4 × 8–10
Romanian Deadlift demonstration thumbnail — Master the Barbell Romanian Deadlift
Glutes / hamstringsBarbell / dumbbells

Romanian Deadlift

Demo · Jeff Nippard

Verified Romanian Deadlift demonstration by Jeff Nippard. Click to play.

How to do the Romanian Deadlift

  1. 1Push hips back
  2. 2Bar close to legs
  3. 3Squeeze glutes up

Benefits of the 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