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Exercise 0085 · REF wQ2c4XD

Barbell Romanian Deadlift exercise animation

Barbell Romanian Deadlift

Category
Upper Legs
Equipment
Barbell
Target
Glutes

The Romanian deadlift is a hip hinge, not a squat — the knees barely bend, and almost all the movement comes from folding at the hips while the bar stays close to the legs. That makes it one of the most direct ways to load the hamstrings and glutes through a long stretch under tension. It's a lift that rewards feel over ego load; going too heavy too soon almost always shows up as a rounded lower back.

How to Do the Barbell Romanian Deadlift

  1. Stand with your feet shoulder-width apart and your toes pointing forward.
  2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Bend at the hips, keeping your back straight and your knees slightly bent.
  4. Lower the barbell towards the ground, keeping it close to your body.
  5. Feel the stretch in your hamstrings as you lower the barbell.
  6. Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
  7. Squeeze your glutes at the top of the movement.
  8. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.

Muscles Worked

The Barbell Romanian Deadlift primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Romanian Deadlift work?
The Barbell Romanian Deadlift primarily targets the glutes, with the hamstrings and lower back assisting.
What equipment do I need for the Barbell Romanian Deadlift?
The Barbell Romanian Deadlift is done with a barbell.
What's a good alternative to the Barbell Romanian Deadlift?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.