Romanian Deadlift
In short
The Romanian deadlift trains your hamstrings, with your glutes and back helping. You need a barbell, and do 6 to 10 reps per set. Mitta rates it A.
At a glance
- Main muscle
- Hamstrings
- Also works
- Glutes and back
- Equipment
- Barbell
- Rep range in Mitta
- 6 to 10 reps
- Skill level
- Intermediate
- How tiring
- High
- Weight step in Mitta
- 2.5 kg
How to do it
- Hips back, knees slightly bent.
- Keep the bar close to your legs.
- Stop when your back wants to round.
Pick a weight you can lift for 6 to 10 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Loads the hamstrings and glutes heavily in the stretch; fatiguing and demands good technique.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Seated Leg Curl · Machine · rating S
- Dumbbell Romanian Deadlift · Dumbbell · rating A
- 45° Back Extension · Bodyweight · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Romanian deadlift.
Let Mitta set the weight.
Mitta plans the Romanian deadlift with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Romanian deadlift
What muscles does the Romanian deadlift work?
The Romanian deadlift mainly trains your hamstrings. Your glutes and back help.
How many reps of the Romanian deadlift should I do?
Mitta plans the Romanian deadlift at 6 to 10 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Romanian deadlift?
Good alternatives that train the same muscle are the seated leg curl, dumbbell Romanian deadlift and 45° back extension.
Is the Romanian deadlift good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the Romanian deadlift have rating A?
Loads the hamstrings and glutes heavily in the stretch; fatiguing and demands good technique.