Also known as: rdl, stiff-legged deadlift, stiff leg deadlift, bodyweight rdl, hamstring hinge

What is Romanian Leg Deadlift?

The Romanian Leg Deadlift is an easy hip-hinge exercise that builds hamstrings and glutes by maintaining a neutral spine and pushing the hips back. It emphasizes eccentric hamstring control and glute drive, suitable for beginners improving posterior chain strength and hinge mechanics.

How to Do Romanian Leg Deadlift

  1. Set your stance: Stand feet shoulder-width with a slight knee bend, shoulders back and hands at hips for tactile feedback to align the spine before you hinge.
  2. Hinge at hips: Push hips back while keeping chest high and weight over the heels; lead the motion from the hips rather than bending at the knees.
  3. Keep spine neutral: Maintain neutral lumbar alignment and a long neck; avoid rounding the lower back and cue hamstring tension throughout the movement.
  4. Descend with control: Lower slowly until you feel hamstring tension or reach mobility limit; stop before back rounding to preserve form and prevent strain.
  5. Drive through heels: Press through the heels and contract the glutes to return upright, fully extending the hips while avoiding lumbar hyperextension.
  6. Progress safely: Once form is consistent, increase range, add light load, or progress to single-leg variations—prioritize recovery and slow increments to reduce injury risk.

Muscle Groups

Hamstring, Glutes

Description

Stand with your feet about shoulder width apart, neutral spine, and a slight bend in your knees.

Initiate the movement by hinging at the hips, feel your hamstrings engage, and push your hips back.
(You can use the edges of your hands for feedback, by pushing them into the crease of your hips.)

Keep your spine neutral, lead the movement with your hips. Your knees can bend further to allow you deeper into the hinge.

Continue until you reach the end of your hamstring flexibility, but do not try to go lower by flexing the lumbar spine, your back should remain neutral throughout the movement.

Push through your heels to drive your hips through. Fully extending at the top, squeezing the glutes. Repeat for repetitions.

Key point is to keep the spine neutral - A good way to tell if your back is rounding, is loss hamstring engagement.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Romanian leg deadlifts?

Benefits include targeted hamstring and glute strengthening, improved hip-hinge mechanics, better posterior chain balance, and enhanced deadlift and sprint performance. It also trains eccentric control and helps reduce injury risk.

What common mistakes should I avoid when doing Romanian leg deadlifts?

Common errors are rounding the lower back, initiating with knees instead of hips, shifting weight onto the toes, and using momentum to rise. Focus on a neutral spine, hip-led hinge, and driving through the heels.

How can I progress or modify the Romanian leg deadlift?

Progress by increasing range of motion, adding light dumbbells or kettlebell, or doing single-leg RDLs for balance. To regress, reduce depth or use hinge drills like box-supported hinges or good mornings.