All Exercises
Romanian Deadlift
Targets the hamstrings and glutes through a controlled hip hinge, improving posterior chain strength and flexibility.
Last updated
Main Muscles
- Hamstrings
Supporting Muscles
- Abs
- Calves
- Glutes
- Lower Back
Workouts with this exercise
Share
How to perform
- Stand tall holding an AguaForce weight with both hands in front of your thighs
- With a slight bend in your knees, push your hips back and lower the weight along your legs
- Lower until you feel a stretch in your hamstrings, keeping your back flat
- Drive your hips forward to return to standing, squeezing your glutes at the top
Tips
- Keep the weight close to your body throughout
- Avoid rounding your lower back as you hinge
Romanian Deadlift FAQ
What muscles does the Romanian deadlift work?
The Romanian deadlift mainly works your hamstrings, with your abs, calves, glutes and lower back supporting the movement.
How much water should I put in the weight for the Romanian deadlift?
Fill one AguaForce weight to about 8–11 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the Romanian deadlift should I do?
Aim for 3 sets of 10–12 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.