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Tonal member performing a Barbell Romain Deadlift

How to Do a Romanian Deadlift (RDL)

Strengthen hamstrings and glutes with the Romanian deadlift, or RDL. Master its low stance, proper form, and hinge-based control.

A Romanian deadlift is a staple lower-body movement. On paper, it has you holding a barbell or dumbbells close to your body, keeping your spine straight and long, and "hinging" your hips backwards until you feel a hamstring stretch — without dropping too low or rounding your back and shoulders.

But what is "too low?" And what precisely does a "hinge" movement feel like, knowing there will be natural variation based on your individual anatomy, flexibility, and strength?

Enter this guide to RDLs. We're unpacking this compound exercise to help you understand more controlled hip mechanics, proper posterior chain engagement, and moving in a clean, efficient motion for your body.

We'll pay special attention to how to choose an appropriate stance, with several adjustment suggestions based on what might feel most stable. With your chest open, legs slightly bent, and lats engaged, the RDL can become a smooth pattern in your routine building trust in your hip-hinge mechanics.

A major advantage of the Romanian deadlift is how deliberately it loads the hamstrings and glutes without placing unnecessary strain on your spine. Compared with other lower-body compound moves like squats, it tends to have a shorter range of motion regardless of if you're tackling RDLs with free weights, weighted barbells, or Tonal's own home-training system.

By the end of this article, you’ll have a clear sense of how to approach RDLs more confidently, including tips on where to hinge, how much to bend low, and how to find a starting stance that keeps every rep feeling challenging yet steady and safe.

Contents
  1. RDL (Romanian Deadlift): Step by Step
  2. RDL (Romanian Deadlift): reps & intervals
    1. Average Duration of RDL (Romanian Deadlift)
    2. Estimated Calories Burned
    3. Recommended Number of exercises Per Week
    4. Warmup & Cool Down Exercises
    3.
  3. Muscle Groups Targeted
  4. Equipment Used for RDL (Romanian Deadlift)
  5. Who This Exercise is Best For
  6. Answers to FAQs about RDL (Romanian Deadlift)
  7. Concluding words on RDL (Romanian Deadlift)

RDL (Romanian Deadlift): Step by Step
1. Set your stance hip-width and grounded.
  • Stand tall with your feet beneath your hips.
  • Distribute your weight evenly across your feet.
  • Keep your toes pointing forward or slightly out, whatever feels most natural and stable.

2. Slightly bend your knees.
  • Slightly bend both knees (~15 degrees)
  • Think "soft" or “unlocked" knees, not a full squat-like descent.

3. Tuck your chin and tighten your core.
  • Both help prevent your neck from craning up during the RDL, and support a neutral spine.
  • Focus your gaze on a spot 1-2 ft. in front of your feet. Keep them there through the entire motion.

4. Begin hinging backwards at the hips.
  • Picture someone pulling you back with a string tied around your hips.
  • Keep your hips moving in a horizontal line as you lower the load.
  • Focus on pushing back only your hips. This helps keep your torso tilted appropriately forward and spine long and neutral, without rounding.

Tip: Many lifters also find the cue helpful to pretend as if you're pushing your head and feet as far away from each other as you can. That signal helps keep your hips "high" but horizonal as well as encourages a neutral spine throughout the RDL.



5. Keep the weight close to your legs.
  • Whether you’re holding a bar, dumbbells, or Tonal Smart equipment, keep your load running parallel against your thighs. This helps maintain safe, strong alignment.

6. Keep hinging at the hips until you feel a hamstring stretch.
  • For most lifters, that starts when the bar goes below the knee to around the mid-shin.
  • Do not overexert yourself by going lower just for the sake of range. This can can compromise safe form.

7. Slowly drive through your feet to return to standing.
  • Press evenly through your whole foot.
  • Again, picture pushing your feet and head apart as much as possible as you smoothly hinge your hips back to start.


Reset and repeat. Each rep should feel smooth, slow, and connected.

If you start feeling some strain in your lower back, consider adjusting the width of your opening foot stance, as well as reviewing all other aspects of proper RDL form. Do not keep doing RDLs while in pain.

RDL (Romanian Deadlift): reps & intervals
  • Beginner reps: Aim for 8 clean reps, to start.
  • Intermediate reps: Aim for 6-8 reps with a challenging but doable load.

  • Beginner intervals: 2-3 working sets total.
  • Intermediate intervals: 3-4 working sets total.

Average Duration of RDL (Romanian Deadlift)

There is no set duration for Romanian deadlifts, as this is not an exercise designed to speed through. These are slow, controlled, intentional hinges that require you to take a deep breathe and practice mind-body control across the entire motion.

Your personal RDL time may fall somewhere in the following range:

  • One RDL rep: Anywhere from 5-8 seconds (2-4 secs down, 2-4 seconds up).
  • One RDL set: ~50-90 secs total.

Estimated Calories Burned

The amount of calories burned doing a full set of Romanian deadlifts will vary. Everyone is different.

Plus, any strength movements in general, including RDLs, will have a wide degree of individualized energy expended just depending on load alone (the amount you're lifting), not to mention full muscle recruitment, exercise tempo, rest periods, and more.

As a baseline, three rounds of 10 Romanian deadlifts might burn anywhere from 30-65 calories.

Recommended Number of exercises Per Week

Romanian deadlifts can be performed 1-2 times/week. Many lifters use RDLs as their primary hip hinge movement during a weekly lower-body session, alongside a squat and a lunge movement.

Likewise, it's often mentally simpler for beginner weightlifters to work RDLs into a dedicated leg day. This is just a useful way to split up your training though, not a black-and-white rule. You have plenty of ways to work RDLs into your routine based on your individual goals, preferences, and schedule.

Warmup & Cool Down Exercises

A smart warmup and cooldown routine helps you get the most out of your Romanian deadlifts while reducing the risk of strain or tightness. Consistently pairing your RDLs with these warmup and cooldown routines keeps your hips and back well-recovered, and your lifting performance on track from session to session.

Romanian deadlift warm-ups (choose 1-3):

  • Dynamic hamstring sweep (60 sec)
  • Hip hinge patterning with dowel (45-60 sec)
  • Glute bridge holds (30 sec)


Romanian deadlift cool-down (choose 1-2, completed at the end of your workout)

  • Standing hamstring stretch (45 sec)
  • Kneeling hip flexor stretch (45 sec)
  • Light lumbar mobility rotations (30 sec)

Muscle Groups Targeted


A Romanian deadlift comes designed to primarily target the hamstrings, glutes, and posterior chain.

  • Hamstrings handle a major portion of the exercise, lengthening and contracting as you hinge forward and as you return to back to your starting stance.
  • The glutes help drive the hips forward at the top of each rep.
  • Meanwhile, the lower back muscles support a neutral spine throughout the hinge.
  • Lats and core muscles also contribute to your balance and help control the weight close to your body.

When you combine good low stance, steady breathing, and clean form, RDLs can be a powerful part of your fitness arsenal, helping strengthen several muscles that support everyday lifting and functional movement.

Equipment Used for RDL (Romanian Deadlift)

You can perform RDLs with a range of tools depending on what you have available.

  • Tonal System, with Tonal Smart Bar or Smart Handles
  • Dumbbells or kettlebells
  • Barbell (standard or Olympic)

Who This Workout is Most Effective For

The Romanian deadlift is an excellent fit for a wide range of people and fitness goals:

  • Beginners getting more familiar with proper hip-hinge mechanics.
  • Athletes who rely on hip power and stability, such as hockey players and field athletes.
  • Runners, hikers, and athletes who benefit from stronger posterior-chain mechanics.
  • Beginner lifters who want a compound movement that builds hamstring and glute strength.
  • Intermediate lifters who want to refine their tempo, technique, and loading patterns.

Answers to FAQs about RDL (Romanian Deadlift)

No, RDLS should not be "bad" for your back when done with clean form suited to your body and goals.

In general, back discomfort during RDLs themselves can come from things like rounding the spine, going too low in search of extra range, or trying to handle too much load during a set that you sacrifice form. However, there could be many other things at play contributing to back pain when lifting.

Yes, very much so. The Romanian deadlift emphasizes eccentric hamstring loading (a.k.a hamstrings are lengthened under tension as you lower your weight), which helps you feel a strong, controlled stretch with each hinge. If you’re looking for a movement that builds awareness and supports strength through the back of the leg, RDLs can be a great option to work into your personal routine.

It depends. Always seek medical guidance when performing exercises like RDLs during pregnancy instead of taking general advice online. Healthcare providers may coach you on things like reducing weight, shortening the range of motion, or switching to a staggered-stance RDL variation if it feels more stable. As always, the goal is to move with confidence and choose positions that feel balanced and supported.


Like with many exercises, you want RDLs to feel challenging but never at the expense of your form.

Most people start with a weight they can control for ~10 reps while perfecting their hinge pattern. Because the movement emphasizes hamstring time under tension, it’s generally recommended for most people to begin lighter (e.g. starting with just a barbell) and progress gradually as hinge patterns grow stronger and more consistent.

Concluding words on RDL (Romanian Deadlift)

The Romanian deadlift is a steady option to develop strength in your hips, hamstrings, and glutes while refining your hinge mechanics. With a stance that supports balance and a depth meant to never force you too low, you can practice clean, intentional movement rep after rep.

Whether you’re using Tonal’s adaptive resistance or simple free weights at home, RDLs help give a grounded approach to strengthening the back side of your body without relying on heavy spinal loading.

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