# Romanian Deadlift (Barbell)

> The Romanian deadlift is a barbell hip hinge that trains your hamstrings, glutes and lower back from a standing start.

Page: https://fitnessie.app/exercises/romanian-deadlift/
Type: Barbell · Hinge
Demo video: https://fitnessie.app/demos/romanian-deadlift/9ba8e964113f2e39.mp4

## How to do it

1. Stand holding the barbell at your hips with straight arms and your feet about hip width apart.
2. Soften your knees slightly and keep that bend fixed.
3. Push your hips straight back and let the bar slide down your thighs.
4. Lower the bar to just below your knees, keeping your back flat.
5. Drive your hips forward and stand tall to finish.

## Key cues

- Soft knees, held in place
- Hips back, bar close to your legs
- Back flat, arms straight
- Squeeze your glutes at the top

## Common mistakes

- Letting the knees bend more as you lower, turning it into a squat
- Rounding your lower back at the bottom
- Letting the bar drift away from your legs
- Leaning back at the top

## Muscles worked

- Primary: Glutes, lower back and hamstrings
- Secondary: Adductors, traps and forearms

## Equipment

Barbell.

## Variations

- [Romanian Deadlift (Dumbbell)](https://fitnessie.app/exercises/dumbbell-romanian-deadlift/)
- [Romanian Deadlift (Smith Machine)](https://fitnessie.app/exercises/smith-machine-romanian-deadlift/)
- [Romanian Deadlift (Kettlebell)](https://fitnessie.app/exercises/kettlebell-romanian-deadlift/)

## Programs that use it

- [Push Pull Legs](https://fitnessie.app/programs/ppl/)
- [Upper/Lower](https://fitnessie.app/programs/upper-lower/)

## References

- [StrengthLog: Romanian Deadlift](https://www.strengthlog.com/romanian-deadlift/)
- [BarBend: Romanian Deadlift](https://barbend.com/romanian-deadlift/)
- [Equinox: Form Check: Barbell Romanian Deadlift](https://www.equinox.com/articles/2026/08/how-to-barbell-romanian-deadlift)
- [YouTube: Team Evolve, Barbell Romanian Deadlift](https://www.youtube.com/watch?v=Roe2hOnzXf4)