Romanian Deadlift
Also known as: Straight Leg Deadlift
Muscles worked: Hamstrings, Glutes
How to do it
- 1
Start at the bottom: bar near mid‑shin (or just below knees), hips back, soft knees, back flat, chest slightly up.
- 2
Brace your core, keep the bar close, and press your feet into the floor.
- 3
Drive hips forward, letting the bar track up your legs.
- 4
Stand tall and squeeze glutes—no leaning back—then hinge again to return to the bottom position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Romanian Deadlift FAQ
What muscles does the Romanian Deadlift work?
The Romanian Deadlift primarily works the Hamstrings, with the Glutes assisting.
What are the best sets and reps for the Romanian Deadlift?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Romanian Deadlift?
There is no single number: a good Romanian Deadlift depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Romanian Deadlift in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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