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Romanian Deadlift
The RDL trains the hip hinge under load through a controlled range, powerfully strengthening the hamstrings, glutes and spinal extensors with a neutral spine.
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How to dose it
- Sets
- 3–4
- Reps
- 6–8
- Intensity
- RPE 7
- Rest
- 2 min
Bone load
Spine
Hip
Wrist
Equipment
barbell
Set up
- 1Stand tall holding a barbell at the thighs, soft knees.
Do this
- Push the hips back, lowering the bar along the legs
- Keep the back flat and the bar close
- Go as low as your hamstrings allow without rounding, then stand tall
Avoid this
- Rounding the back at the bottom
- Bending the knees into a squat
- Letting the bar drift forward
Safety
Range is dictated by your neutral-spine limit, not by touching the floor. Stop the descent the moment the back wants to round.