Barbell Romanian Deadlift

Target muscle

Glutes

Also works

Hamstrings, lower back

Equipment

Barbell

Body part

Upper legs

How to do the barbell romanian deadlift

1. Stand with your feet shoulder-width apart and your toes pointing forward.
2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Bend at the hips, keeping your back straight and your knees slightly bent.
4. Lower the barbell towards the ground, keeping it close to your body.
5. Feel the stretch in your hamstrings as you lower the barbell.
6. Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
7. Squeeze your glutes at the top of the movement.
8. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every barbell exercise.