Romanian Deadlift
Movement demo
Watch a video demonstration of this exercise on MuscleWiki. The demo opens on an external site.
Muscles worked
Effectiveness
★★★☆☆ 3/5
Acute EMG studies report high hamstring activation during the Romanian deadlift, comparable to other hip-hinge exercises. No longitudinal hypertrophy trials specific to the Romanian deadlift were identified, and EMG amplitude does not establish growth.
Note on this rating: it leans on EMG studies, which measure muscle activation during the movement. EMG amplitude does not establish muscle growth.
How to perform
The lifter hinges at the hips with a barbell, lowering it along the thighs with a slight knee bend, then returns by extending the hips. The hamstrings are the primary movers through hip extension, with the gluteus maximus assisting and the back musculature stabilizing the torso. The knees stay nearly extended throughout.