Barbell Romanian deadlift
Bar grazing your legs, neutral spine.
Muscles worked · Primary
HamstringsGlutes
Secondary
Lower backUpper back
Equipment
Gym
Updated: September 26, 2026
How to do it, step by step
- Hold the bar in front of your thighs with a shoulder-width grip.
- Soften your knees and keep them fixed.
- Push your hips back with the bar brushing your legs and a neutral back.
- Lower until you feel your hamstrings, then drive your hips forward.
Common mistakes
- Rounding your back.
- Letting the bar drift away from your body.
- Going beyond your flexibility.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
A plan with Barbell Romanian deadlift, built for you
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.