Barbell Romanian Deadlift
The barbell Romanian deadlift is a hip hinge exercise targeting the hamstrings and glutes. By maintaining a soft knee bend and hinging at the hips, it stretches and loads the posterior chain through a long range of motion.
How to do it
- Stand with feet hip-width apart holding a barbell in front of your thighs with an overhand grip.
- Keep a soft bend in your knees and your back flat throughout the movement.
- Hinge at the hips and push them back as you lower the bar along your legs.
- Continue lowering until you feel a deep stretch in your hamstrings.
- Drive your hips forward to return to the upright position and repeat for the desired number of repetitions.
Form cues
- Keep your back flat and chest proud.
- Hinge at your hips, pushing them straight back.
- Maintain a soft bend in your knees throughout.
- Slide the bar closely down your thighs and shins.
- Stop lowering when your hips stop moving backward.
Breathing: Inhale as you hinge back and lower the bar, then exhale steadily as you drive your hips forward to stand.
Common mistakes
- Rounding your lower back, which places unnecessary stress on the spine.
- Bending the knees too much so it turns into a squat rather than a hinge.
- Looking up or craning your neck, which strains the upper spine.
- Reaching too low by rounding the shoulders instead of moving from the hips.
Muscles worked
Primary: upper legs. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps, rest 75 s
Lose weight
3 sets x 10-15 reps, rest 60 s
Build muscle
3-4 sets x 8-12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have lower back discomfort, ease off, reduce the weight, or choose a gentler option like a bodyweight hinge.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my lower back instead of my hamstrings?
This usually happens if your lower back rounds or if you are lowering the bar past the point where your hips stop moving backward. Keep your spine neutral and shorten your range of motion.
How heavy should the barbell be when starting out?
Start with just the empty bar or very light plates to master the hip hinge movement pattern before adding significant weight.
Can I do this exercise with dumbbells if I do not have a barbell?
Yes, dumbbells are a great alternative and often feel more natural for beginners learning the hip hinge motion.