How low should I lower the barbell?

Lower the bar only as far as your hamstring flexibility allows while maintaining a perfectly flat back. For most lifters, this is midway down the shins or just below the kneecaps.

What is the difference between a standard deadlift and an RDL?

A standard deadlift starts from the floor and involves more knee flexion and quad engagement. The RDL starts from a standing position and emphasizes the eccentric stretching of the hamstrings.

Can I perform this exercise with dumbbells?

Yes, dumbbells allow for a more natural range of motion and can help identify strength imbalances between legs. The mechanics of the hip hinge remain identical to the barbell version.

Romanian Deadlift (RDL) Form Guide | Leg Day Fundamentals

Master the Romanian Deadlift with our step-by-step guide. Learn proper hip hinge technique to build stronger hamstrings and glutes safely.

How to Perform

Stand with your feet hip-width apart and hold a barbell with an overhand grip just outside your thighs.
Engage your core and pull your shoulder blades back and down to set a neutral spine.
Begin the movement by pushing your hips back as if trying to touch a wall behind you while keeping a slight bend in the knees.
Lower the barbell slowly along the front of your legs until you feel a deep stretch in your hamstrings, typically just below the knees.
Pause for a moment at the bottom of the range without letting your back round or the weight touch the floor.
Drive your hips forward to return to the standing position, squeezing your glutes at the top of the movement.

Common Mistakes

Rounding the lower back during the descent
Allowing the barbell to drift away from the shins
Bending the knees excessively into a squat-like motion
Looking up at a mirror rather than maintaining a neutral neck position

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Gluteus Maximus
Erector Spinae
Adductor Magnus
Forearms

Related Guides

Hamstrings · Legs