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Home » Exercise Guides » Back

Barbell Romanian Deadlift: Boost Quadriceps & Calves Effectively

How to do the barbell Romanian deadlift

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:08 AM EDT

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The Romanian deadlift is an effective posterior-chain exercise which works the glutes and hamstrings, but the calves and spinal erectors also receive sufficient stimulation during the movement. Now, the Romanian deadlift (RDL) isn’t like your typical deadlift so you cannot lifts as heavy but you can still gain plenty of muscle size and strength.

The exercise is usually performed with little knee flexion and all the tension remains on the posterior chain (Backside of the body), so, it’s a very popular exercise for this reason as it’s function is closer to a stiff-legged deadlift.

Incorporate more Romanian deadlifts in your workout routine to see even more progress in your training regimen.

Barbell Romanian Deadlift Details
Basic Information
Body Part
Legs
Primary Muscles
Calves, Quadriceps
Secondary Muscles
Core, Forearms, Lower Back, Upper Back
Equipment
Barbell, Weight Plates, Weightlifting Belt, Lifting Shoes, Chalk
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Hinge
Force Type
Eccentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy6-12
Endurance12-20
Power1-5
Muscular endurance12-20
Stability core6-10
Flexibility mobility8-12
Similar Exercises
  • The Hatfield Squat: Combining the Benefits of Free Weights and Machine Training
  • Transform Your Glutes: Butt Ups for Stronger Legs & Core
  • Kettlebell Thruster: Strengthen Your Core and Lower Body Today!
  • Box Squats: Target Your Quads, Glutes, and More Effectively

Exercise Instructions

  1. Stand close to the barbell with a slightly wider than shoulder-width stance, so your shins are almost touching it.
  2. Bend over and grip the barbell slightly wider than shoulder-width distance apart while keeping your back straight.
  3. Now, bend your knees just slightly and lift the barbell off the floor by pushing through your heels. Stick your butt out and drive your hips forward during the positive phase of the rep. Exhale during this portion of the exercise.
  4. Then, lower the barbell back down until it’s a few inches from the floor.
  5. Repeat for the desired number of reps.

Variations & Tips:

  • Keep your knees only slightly bent to engage the posterior chain.
  • You don’t have to go all the way down during the negative portion of the exercise, as you can bring the barbell halfway down so it stops at mid lower leg.
  • The Romanian deadlift targets the entire posterior chain but the glutes and hamstrings receive most of the stimulus.

Watch: How to do the Romanian deadlift

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Interested in measuring your progress? Check out our strength standards for Deadlift, Romanian Deadlift.


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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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