Romanian Deadlift
Learn how to do Romanian Deadlift with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Romanian Deadlift is a Olympic Barbell exercise that primarily targets the Hamstrings, with secondary activation of the Quadriceps, Glutes. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Romanian Deadlift
A hip-hinge movement targeting the hamstrings, glutes, and lower back, starting from a standing position with minimal knee bend.
💡 Instructions:
Stand tall holding a barbell in front of your thighs with an overhand grip, feet hip-width apart.
Keep your chest up, shoulders back, and core braced.
Initiate the movement by pushing your hips back while keeping a slight bend in the knees.
Lower the bar along your thighs until you feel a stretch in your hamstrings, keeping the bar close to your body.
Drive your hips forward to return to the starting position.
⚠️ Common mistakes:
Rounding the lower back.
Bending the knees too much.
Letting the bar drift away from the body.
Overextending at the top.
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Start Free TrialMuscles Worked by Romanian Deadlift
Equipment
- Olympic Barbell
Calories Burned Doing Romanian Deadlift
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Romanian Deadlift
- Type
- Olympic Barbell exercise
- Primary muscle
- Hamstrings
- Secondary muscles
- Quadriceps, Glutes
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Romanian Deadlift
What muscles does Romanian Deadlift work?
Romanian Deadlift primarily targets the Hamstrings, with secondary engagement of the Quadriceps, Glutes.
How do you do Romanian Deadlift correctly?
A hip-hinge movement targeting the hamstrings, glutes, and lower back, starting from a standing position with minimal knee bend. 💡 Instructions: Stand t
Is Romanian Deadlift good for beginners?
Romanian Deadlift has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Romanian Deadlift?
Romanian Deadlift requires: Olympic Barbell.
What are the benefits of Romanian Deadlift?
Romanian Deadlift strengthens the Hamstrings, engages the Quadriceps and Glutes.
What exercises are similar to Romanian Deadlift?
Similar exercises to Romanian Deadlift include Dumbbell Deadlift, Dumbbell Lying Leg Curl, Dumbbell Romanian Deadlift, Goblet Good Morning – Dumbbell.
Is Romanian Deadlift better than Dumbbell Deadlift?
Both Romanian Deadlift and Dumbbell Deadlift target the Hamstrings. Choose based on your available equipment and training goals.
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