Romanian Deadlift

Muscles worked by the Romanian Deadlift

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Lower BackErector Spinae

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Romanian Deadlift

1. Stand holding a barbell at hip level with an overhand grip.
2. Hinge at the hips, pushing them back while keeping legs nearly straight.
3. Lower the bar along your legs until you feel a hamstring stretch.
4. Drive your hips forward to return to standing.
5. Repeat.

Form tips

• Keep your spine neutral and avoid rounding the lower back.
• Maintain the same slight knee bend for the entire rep.
• Go only as deep as your hamstring flexibility allows.

At a glance

Romanian Deadlift in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Dumbbell Deadlift
• Dumbbell Romanian Deadlift
• Good Morning
• Hex Bar Deadlift
• Kettlebell Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "romanian-deadlift",
  "name_en": "Romanian Deadlift",
  "name_de": "Rumänisches Kreuzheben",
  "name_es": "Peso Muerto Rumano",
  "description_en": "A hip-hinge movement emphasizing the hamstrings and glutes.",
  "description_de": "Eine Hüftscharnierübung mit Schwerpunkt auf Beinbeugern und Gesäßmuskeln.",
  "description_es": "Un movimiento de bisagra de cadera que enfatiza los isquiotibiales y los glúteos.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "knee_safe",
    "shoulder_safe"
  ],
  "variation_group": "deadlift",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding a barbell at hip level with an overhand grip.",
    "Hinge at the hips, pushing them back while keeping legs nearly straight.",
    "Lower the bar along your legs until you feel a hamstring stretch.",
    "Drive your hips forward to return to standing.",
    "Repeat."
  ],
  "instructions_de": [
    "Stehe mit einer Langhantel auf Hüfthöhe im Oberhandgriff.",
    "Schiebe die Hüfte nach hinten und beuge dich vor, Beine fast gestreckt.",
    "Senke die Stange an den Beinen entlang, bis du eine Dehnung in den Beinbeugern spürst.",
    "Drücke die Hüfte nach vorne zurück in den Stand.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Párate sosteniendo la barra a la altura de las caderas con agarre prono.",
    "Bisagra en las caderas empujándolas hacia atrás mientras mantienes las piernas casi rectas.",
    "Baja la barra a lo largo de las piernas hasta sentir el estiramiento de los isquiotibiales.",
    "Empuja las caderas hacia adelante para volver a la posición de pie.",
    "Repite."
  ],
  "tips_en": [
    "Keep your spine neutral and avoid rounding the lower back.",
    "Maintain the same slight knee bend for the entire rep.",
    "Go only as deep as your hamstring flexibility allows."
  ],
  "tips_de": [
    "Vermeide ein Einrunden des unteren Rückens.",
    "Halte den Kniewinkel über die gesamte Bewegung konstant.",
    "Strecke die Hüfte am Ende vollständig, ohne ins Hohlkreuz zu fallen."
  ],
  "tips_es": [
    "No redondees la espalda baja; mantén la columna neutra.",
    "Baja solo hasta donde llegues sin perder la postura.",
    "Aprieta los dorsales para mantener la barra cerca del cuerpo."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/romanian-deadlift-start.webp",
      "peak": "images/flat/romanian-deadlift-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "romanian-deadlift");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.