Romanian deadlift (Stiff Legged Barbell Deadlift) Guide

Exercise Type: Compound - engages and works multiple muscle groups at the same time.
Targeted Muscle Groups:
- primary: hamstring, gluteal
- secondary: quadriceps, lower back
- tertiary: trapezius, upper back, forearm

How to perform?

From the standing position, the bar is lowered to about knee-height where the hamstrings are at maximal stretch without rounding the back, developing a natural bend in the legs without squatting, then returning to standing. The Romanian deadlift is named for Nicu Vlad. Because the workout begins from a standing position rather than from a dead stop, it is alternatively called an undead lift.

Variations

Deadlift
compound
Sumo Deadlift
compound
Deficit Deadlifts
compound
Pause Deadlift
compound
Block Deadlift
compound

Similar Exercises

Alternating Lunges
compound
Barbell Glute Bridge
compound
Bodyweight Booty Donkey Glute Kicks With Pulses
compound
Cable Romanian Deadlifts
compound
Dumbbell Sumo Squats
compound
Hip Thrust
compound
Jump squat with pulse
compound
Kettlebell Deadlift
compound
Lunges
compound
Nautilus Chest Press
compound
Plank to jump squat
compound
Rack Pulls
compound
Reverse Hyper Extensions
compound
Rowing-Machine Hip Thrust
compound
Side Push-Ups
compound
Single-Leg Kettlebell Deadlift
compound
Smith machine deadlift
compound
Smith Machine Lunges
compound
Smith Machine Squat
compound
Smith Machine Stiffed Leg Deadlift (RDL)
compound
Squat Jumps
compound
Squat with Core Twist
compound
Sumo-Stance Barbell Squat
compound
Banded Bent Over Glute Kickbacks with Hold
isolation
Banded Booty Donkey Glute Kicks With Pulses
isolation
Banded Kneeling Glute Kickbacks with Hold
isolation
Bent Over Standing Cable Kickback
isolation
Bodyweight Kneeling Glute Kickbacks with Hold
isolation
Bodyweight Standing Glute Kickback
isolation
Bodyweight Standing Glute Kickback with Hold
isolation
Booty Bodyweight Donkey Glute Kicks with Hold
isolation
Dumbbell Hamstring Curl
isolation
Glute Cable Kick Backs
isolation
Glute Kick Backs With Band
isolation
Glute Kick Backs With Band with Hold
isolation
Glute Machine Kick Backs
isolation
Kneeling Cable Kickbacks
isolation
Kneeling Cable Kickbacks with Hold
isolation
Leg Lift Circles
isolation
Machine Lying Leg Hamstring Curls
isolation
Machine Single Leg Hamstring Curls
isolation
Seated Leg Hamstring Curl
isolation
Seated Single Leg Hamstring Curls
isolation
Single Legged Glute Pushdowns
isolation
Squat Hold
isolation
Squat Walk
isolation
Standing Cable Glute Kickbacks
isolation
Standing Cable Glute Kickbacks with Hold
isolation
Standing Single Leg Hamstring Curl
isolation
Banded Booty Band Donkey Glute Kicks with Hold
isometric
Banded Standing Glute Kickback with Hold
isometric
Bodyweight Bent Over Glute Kickbacks with Hold
isometric
Plank Kickbacks
isometric
Cycling Machine
cardio
Jogging-Treadmill
cardio
Walking-Treadmill
cardio
Prowler Sled
plyometric