Barbell Romanian Deadlift

Barbell Romanian Deadlift


This exercise involves lifting a barbell from the ground while keeping your legs straight and your back flat. It primarily targets the hamstrings, glutes, and lower back muscles.

Muscle Group

Equipment Required

Barbell Romanian Deadlift Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing forward.
  2. Place the barbell on the floor in front of you and grip it with an overhand grip, hands shoulder-width apart.
  3. Keeping your back straight, hinge at the hips and lower the barbell towards the ground, keeping it close to your legs.
  4. Lower the barbell until you feel a stretch in your hamstrings, then slowly raise it back up to the starting position.
  5. Repeat for the desired number of reps.

Barbell Romanian Deadlift Form & Visual

Barbell Romanian Deadlift

Barbell Romanian Deadlift Benefits

  • Strengthens the posterior chain muscles including the glutes, hamstrings, and lower back
  • Improves hip mobility and flexibility
  • Increases grip strength and forearm endurance
  • Helps to prevent lower back pain and injury
  • Can be used as a supplemental exercise for improving deadlift and squat performance

Barbell Romanian Deadlift Muscles Worked

  • Erector Spinae
  • Glutes
  • Hamstrings
  • Quadriceps
  • Adductors
  • Soleus
  • Gastrocnemius

Barbell Romanian Deadlift Variations & Alternatives