Romanian Deadlift


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Romanian Deadlift

This Compound Exercise is similar to Standard Deadlifts but the Weight is Only Lowered Six Inches Below your Knees

Welcome to our Romanian Deadlift Exercise Instruction Guide! 

On this page you’ll learn how to do this version of deadlifts using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Leg Exercises so you can immediately add to your Leg Workouts.

Have you checked out our list of the Best Leg Exercises yet? See if this version of deadlifts made the list.

Exercise Summary

Exercise Name: Romanian Deadlift
Main Muscle: Hamstrings
Hamstrings, Calves, Forearms, Glutes,
Lower Back, Upper Back
Exercise Type: Compound, Pull
Equipment Required: Barbell

Exercise Description and Instruction:

The Romanian Deadlift is one of our Deadlifts Variations (hence the name). During the lift, you will lower the weight to the top of your shins rather than all the way to the floor like you do during the Barbell Deadlifts. Also, you will only slightly bend your knees at rather than bending to a ninety (90) degree angle.

Like most of our Deadlifts Variations and other Compound Exercises, this lift is a great exercise to lose weight or gain muscle mass. To see the rest of the best exercises for these fitness goals, view all of our Fat Burning Exercises andStrength Training Exercises.

To Perform This Exercise:

  1. Put a barbell on the ground in front of you and grasp the bar with an overhand, shoulder width grip. You should be standing with a shoulder width or slightly narrower stance.
  2. Bend your knees slightly, keeping your hips and back straight and lift the bar straight up concentrating on using your hips as you stand.
  3. When you are standing the bar should be resting against your thighs. This is the starting position.
  4. Lower the bar by pushing your hips back and maintaining a slight bend in the knees unlike when squatting or performing regular deadlifts. You will lower the bar to a position just below your knees rather than all the way to the floor. Your back should be straight and parallel to the floor at the lowest position.
  5. Return to the standing position by maintaining a slight bend in your knees and keeping your hips and back straight as you lift the bar straight up. Concentrate on using your hips and legs as you stand.
  6. Repeat for the recommended amount of repetitions.


  1. This is not an exercise that is recommended for people with lower back problems.
  2. Do not increase the weight on this exercise until you have mastered the correct form.
  3. Look forward and keep your chest up throughout the exercise making sure you do not round your back as you move the torso.
  4. Jerking motions or using too much weight should be avoided and are especially dangerous.

Other Popular Leg Exercises:

Check out some of our other popular Lower Body Exercises. These pages link to all of our variations of the most popular leg exercises:

  • Calf Raises
  • Deadlifts
  • Front Squat
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups

Finally, if you found this page of interest, check out these related pages:

  • Best Leg Exercises and Best Back Exercises
  • Weight Training Exercises Main Page
  • Fat Loss Workouts
  • Muscle Building Workouts

You’ve seen the Leg Exercises. Now access the Workout Routines. 
Start at our Home Page.

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