Barbell RDL
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Glutes
Hamstrings
Posterior Chain
Barbell
Hinge
Strength
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Barbell
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Intermediate-Advanced
Overview
The Barbell Romanian Deadlift (RDL) is a classic hip hinge exercise that strengthens the hamstrings, glutes, and posterior chain while reinforcing hinge mechanics. By lowering the barbell with control and keeping tension through the hips, the RDL builds strength, mobility, and resilience in the lower body.
Muscles Worked
PRIMARY:
Hamstrings
Gluteus maximus
SECONDARY:
Erector spinae
Adductors
Core stabilizers
Forearms and grip muscles
Upper back (trapezius, rhomboids)
STEP-BY-STEP INSTRUCTIONS
Stand tall with feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
Brace your core, keep chest tall, and soften your knees slightly.
Hinge at the hips by pushing them back, lowering the barbell along the front of your thighs and shins.
Maintain a flat back and neutral spine throughout the descent.
Lower until you feel a strong stretch in your hamstrings (barbell at mid-shin level or just below knees, depending on mobility).
Drive hips forward and squeeze glutes to return to standing tall.
Repeat for prescribed reps.
Variations
Perform deficit RDLs by standing on plates for increased range of motion
Use tempo reps (slow eccentric) for hypertrophy and control
Add pauses just below knees to reinforce hinge pattern
Perform sumo RDL (wide stance) to target adductors and glutes more directly
Benefits
Strengthens hamstrings and glutes with progressive overload
Reinforces proper hip hinge mechanics
Builds posterior chain strength for athletic performance and lifts
Improves mobility and resilience of hips and hamstrings
COACHING CUES
Push hips back. Don’t just squat down.
Keep barbell close to your body.
Maintain a flat back and neutral spine.
Drive hips forward and squeeze glutes at the top.
Notes
The Barbell RDL is a foundational posterior chain exercise that carries over to deadlifts, squats, and athletic movements. It develops lower body strength and control while reinforcing hip hinge mechanics, making it a key lift for both performance and injury prevention.