Legs · Barbell
Romanian Deadlift
How to do the romanian deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
See it in motion
How to do it
Stand with your feet hip-width apart, holding a barbell in front of your thighs. Hinge at the hips, lowering the bar along your legs while keeping them nearly straight. Feel the stretch in your hamstrings, then drive back up to the starting position.
- 1Hinge at your hips with a slight bend in your knees so you feel a deep stretch in your hamstrings and glutes.
- 2Keep your back flat and your core braced as you lower the weight along your legs.
- 3Drive through your heels and squeeze your glutes at the top to complete the lift.
Common mistakes
- Don't round your spine or let the bar drift away from your body.
- Avoid locking your knees or hyperextending at the top.
- Don't rely on your lower back to lift the weight. The power should come from your hips and hamstrings.
Muscles worked
The romanian deadlift mainly works the hamstrings and glutes, with the lower back, forearms, and upper abs assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- ForearmsSupport
- Upper AbsSupport
- Upper TrapsMinor
- CalvesMinor
Kovo programs the romanian deadlift for you and tracks it every session.
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Last reviewed April 2026.