Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Romanian Deadlift

Also called RDL

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Hamstrings, Glutes

Also lower back, forearms

You need

Barbell

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Soft knees, push your hips back
  2. 2Bar slides down your thighs
  3. 3Stop when the hamstrings are stretched, back flat

Most common mistake

Bending the knees so much it becomes a deadlift.

Watch a demo

Good for

  • Ranked #3 for glutes
  • Loads the muscle while it’s stretched
  • Easy to keep adding weight

Compare with

vs Dumbbell Romanian Deadliftvs Stiff-Leg Deadliftvs Hip Thrust Machine
A
For glutes
#3 of 29
See the full list →
Research
81
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Target tensionStrong
Loaded stretchExcellent
ProgressionExcellent
Low costGood

Loads the glutes and hamstrings at the bottom of the hinge, where both are stretched. Heavy sets tax the lower back.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • AHip Thrust MachineMachine
  • ASmith Machine Hip ThrustMachine
  • ABarbell Back SquatBarbell

Takes

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280