Romanian Deadlift Exercise For Working Out At Home

How To Do The Romanian Deadlift (RDL Exercise) | Baleaf Sports

The Romanian deadlift is a variation on the traditional deadlift that focuses on strengthening both the lower body and core in one motion. It helps reduce the risk of developing pain in the lower back which is something that most people in their lives are bound to experience. The Romanian deadlift allows those who practice it, to more effectively and consistently to start lifting from the hips rather than lower back.

How to maintain the correct Romanian deadlift form?

Like most workout exercises and routines, the RDL demands a good form to avoid injury and possible future complications.

Push out your pelvis until you are in a standing position.

RDL Exercise Step 2
RDL Exercise Step 3

Don't let your arms reach below your knees. Maintain a straight (or only slightly curved) back and tighten your hamstrings while standing up.

RDL Exercise Step 1
RDL Exercise Step 3

Push out your pelvis until you are in a standing position.


Don't let your arms reach below your knees. Maintain a straight (or only slightly curved) back and tighten your hamstrings while standing up.

Are Romanian deadlifts bad for your back?

No, when done with correct form and at the appropriate weight.

What part of your body does the Romanian deadlift work on?

When we break it down plain and simple, the Romanian deadlift is going from squatting to standing up while focusing on the spine to stay straight and pushing out the pelvis. The muscles that are involved while doing this are the trapezius, forearm flexors, gastrocnemius, adductor magus, hamstrings, gluteus maximus & erector spinae.

What’s the difference between Romanian deadlift vs regular deadlift?

The regular deadlift works differently on the biomechanics where the RDL focuses more on the eccentric movement focus. Both lifts have their distinct benefits based on your personal experience;

FocusRegular DeadliftRomanian Deadlift
Core StrengthX
Hamstring Strength X
Beginner LevelXX


Assess what you are looking for and for those who are beginners, try to do a healthy combination of both of the deadlifts so that you’ll be able to achieve a combination of pure strength and hamstring development.

Doing the Romanian deadlift dumbbell exercise.

Stepping up your game can always be done but for those who are just starting, make sure that you start light and gradually add weight to increase pressure and improve your hamstring and lower back strength.

RDL Exercise Basic Movement
RDL Exercise With Dumbells Movement
RDL Exercise Basic Movement
RDL Exercise With Dumbells Movement

Practise movement before committing to the weighted exercise

Remember the movement via muscle memory and get your lower back & hamstrings working accordingly

RDL Exercise Basic Movement
RDL Exercise With Dumbells Movement

Practise movement before committing to the weighted exercise

Remember the movement via muscle memory and get your lower back & hamstrings working accordingly

Practise movement before committing to the weighted exercise

Remember the movement via muscle memory and get your lower back & hamstrings working accordingly

To reduce the risk of developing lower back pain later in life and increase strength, doing the RDL would be a great exercise. Make sure you do so correctly by focusing on keeping your spine, and knees tight rather than bending to achieve maximum results. Let us know if we missed anything by leaving a message in the comments or check out some of our other workout exercises.

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