Romanian Deadlift Alternatives
The Romanian deadlift is a hip-hinge movement that targets the hamstrings and glutes through a controlled eccentric stretch. Starting from a standing position, you hinge at the hips and lower the weight along your legs until you feel a deep hamstring stretch.
Primary Muscles
Hamstrings, Glutes
Equipment Needed
Barbell, Dumbbell
Difficulty Level
Intermediate
Best Overall Alternative
Single-Leg Romanian Deadlift
IntermediateThe single-leg RDL builds unilateral strength while dramatically improving balance and hip stability. You can effectively train each leg with lighter weight while getting more hamstring and glute activation than bilateral movements.
Other Romanian Deadlift Alternatives
Good Morning
Good mornings isolate the posterior chain by removing any leg drive, forcing your hamstrings and glutes to do all the work. The bar position on your back also teaches perfect hip hinge mechanics.
Cable pull-throughs teach the hip hinge pattern in a low-risk way with constant tension throughout the movement. The cable provides feedback that helps you feel the proper loading of your hamstrings and glutes.
Best Overall Variation
Deficit Romanian Deadlift
AdvancedPerformed while standing on a raised platform (2-4 inches), which increases the range of motion at the bottom. The extra stretch places greater demand on the hamstrings through a longer eccentric.
Other Romanian Deadlift Variations
Uses a very wide (snatch-width) grip that forces the torso lower and dramatically increases upper back and trap engagement. The wider grip also lengthens the effective range of motion.