Romanian deadlifts are getting a lot of attention on social media. And while not always the case, this fitness trend is one I can get behind (pun intended).
This popular exercise targets the butt and legs and it;s highly effective at building the glute muscles. Yes, that means a rounder, firmer backside. The exercise also improves hip mobility and can also help reduce back pain, since it strengthens the core. It's no wonder why so many people are hopping on the trend!
While trainers and influencers make it look easy, the Romanian deadlift is actually a complicated move when it comes to form. But that doesn’t mean beginners can reap the benefits. Once you understand what muscle groups the Romanian deadlift is meant to target and learn proper technique, you’ll be a master of the move.
Romanian Deadlift Benefits
Deadlifts activate the quadricep muscles on the front of the leg, as well as the gluteus maximus and hamstring muscles on the back of the leg. The Romanian deadlift also works the chain of muscles in the back of the body, including the muscles that run along the spine, making it a great exercise to prevent low-back pain. Because the Romanian deadlift requires lifting, it also helps improve grip strength, which has been linked to longevity.
Romanian Deadlift Vs Deadlift
The Romanian deadlift and a standard deadlift are very similar. There is one main difference: In a Romanian deadlift you start from a tall standing position instead of beginning at the bottom of the exercise. In doing this, you engage even more of the glutes and hamstrings. And this move does more than just strengthen your muscles. Performing the move properly and consistently can help you achieve a new level of power while running, too.
Romanian Deadlift Form Tips
Although this move is a variation of the deadlift, it requires different form than most lifting exercises. A lot of people think you need to perform a squat while doing the Romanian deadlift, but this isn’t true. It actually requires more leg stiffness with slightly bent knees.
I also find that a lot of my clients are unsure of how to return to the starting position. While it may seem natural to just lift your upper body, it’s more beneficial to thrust your hips and use your lower body to return to the standing position. It’s also important to keep your shoulders back and your chest open, which often goes unsaid. To prevent these common mistakes:
- Keep your knees slightly bent. You want to bend your knees so that your butt sits back just enough to feel a small stretch in the hamstrings.
- Don’t try and incorporate the squat into this move. It’ll only complicate things, and you won’t be benefiting from it!
- Thrust your hips forward when returning to the starting position to make sure you’re working your glutes.
- Don’t allow yourself to round your shoulders forward. Keep your back flat and your shoulders down and back so that your chest is open.
How to Do a Modified Romanian Deadlift
It’s easy to modify the Romanian deadlift if you’re not comfortable lifting weights. All you have to do is use an extremely light weight or no weight at all! I suggest replacing dumbbells with a broomstick or something similar in shape to help you master proper form.
Using this light weight, perform the Romanian deadlift the same way you would if you were using heavier weights. Stand up straight, holding the prop in front of your thighs. While bending your knees slightly, bring your shoulders back so that your chest is open. Push your hips back so that your torso bends forward and your arms slide down in front of your shins. Thrust forward, engaging the glutes to return to the starting position.
How to Do a Romanian Deadlift With Dumbbells
The Romanian deadlift may seem intimidating, but with a little practice you’ll be working those legs and glutes in no time!
- Stand up straight with your feet shoulder-width apart and hold a barbell or dumbbells in your hands in front of your thighs. Keep your shoulders back, opening your chest.
- Keep your knees bent slightly. Breathe in and push your hips back so that you’re bending your torso forward toward the ground.
- Keep the weight close to your legs with your arms hanging down. Think about sliding the weight down the leg. Once you feel a stretch in your hamstrings, you’ve bent far enough.
- Breathe out and thrust forward using your glutes to lift your torso back to standing.
4 Strength Exercises That Will Help You Master the Romanian Deadlift
The Romanian deadlift requires a lot of leg and glute strength, so don’t be discouraged if you’re not ready to add them to your workout routine quite yet. Instead, start working on these four moves that will help you build the strength needed.
Bulgarian Split Squat
This exercise is a great way to build lower-body strength, really isolating the glute and hamstring. For this exercise you will need a chair or bench. For proper setup, start sitting on the bench. Extend one leg out fully in front of you. Where your heel lands is the mark of where you should stand. Stand tall at your mark and shift your weight into one leg. Extend the other leg back behind you and rest the laces of your shoe on the bench or chair so that your leg is elevated. This is your starting position. From here, sink down toward the ground, bending both knees, until your front leg is at a 90-degree angle. Push through the heel of the front foot to come back up to standing. Perform 10 reps and then switch sides so that your opposite foot is on the bench and repeat.
Lunges
Lunges are a great way to build leg strength. Take a step forward with your right leg, bending your knee at a 90-degree angle. Bend your left knee behind so that it’s almost touching the floor. Hold this position, then push through the front heel to return to standing. Perform 10-12 reps and then switch legs.
Glute bridge
The glute bridge is another perfect move to begin building a stronger butt. Lie with your back on the floor and your knees bent so that your feet are on the ground. Squeeze your glutes to lift your butt off the ground. Make sure not to arch your back. Keep your butt in the air for a few seconds before releasing and repeating.
Jump Squat
The box jump helps develop power in your legs. Stand with your feet shoulder-width apart. Perform a regular squat, bending at the knees and sitting back into a squat position. Then, push off your toes and jump up explosively. Bring your arms up straight into the air as your feet lift from the ground. Try to keep a controlled movement, landing softly and in control before exploding into the air again. Perform 10 repetitions.
