The RDL is the ultimate posterior chain builder. It sculpts the back of your legs and lifts the glutes by targeting the crucial glute-ham tie-in.

What muscles does the Romanian Deadlift (RDL) work?

• Gluteus Maximus — Drives the hips forward to stand up.
• Hamstrings — Deeply stretched during the lowering phase.
• Erector Spinae (Lower Back) — Stays engaged to keep the spine safe and neutral.

How to do a Romanian Deadlift (RDL) — step by step

1. Stand with your feet hip-width apart, holding a barbell, dumbbells, or even a broomstick in front of your thighs.
2. Keep a soft, slight bend in your knees (they should not be locked, but they shouldn't bend further during the movement).
3. Brace your core, keep your chest proud, and pull your shoulders back.
4. Push your hips straight backward, as if trying to close a car door with your butt.
5. Lower the weights by sliding them right down the front of your legs until you feel a deep stretch in your hamstrings.
6. Squeeze your glutes and thrust your hips forward to return to the starting position.

Intermediate & Advanced Variations

• Dumbbell RDLs: Holding heavy dumbbells at your sides (rather than strictly in front) can be more comfortable for the lower back and allows for a great stretch.
• Heavy Barbell RDLs: The standard for building mass. Use lifting straps so your grip doesn't fail before your glutes do.

Common mistakes (and how to fix them)

• Squatting the weight: If your knees are bending, you are squatting. In an RDL, the hips move backward horizontally, not downward vertically.
• Letting the weight drift away: Keep the barbell or dumbbells literally scraping your legs. If they drift forward, it destroys your lower back.
• Rounding the spine: Your back must remain totally flat. If you lack mobility, don't go as low.

Sets and reps guide

Pro tip

Don't think about lowering the weight. Only think about pushing your hips as far back into the wall behind you as possible. When your hips can't go back any further, the movement is over.