intermediatehip-hingeclosed-chainSource-checked

Romanian Deadlift

Also called: RDL

Simplified back view showing the lumbar vertebrae stacked above the sacrum in the midline, the long erector spinae columns running alongside the spine, and the deeper quadratus lumborum between the lowest rib and the pelvis. — Lower back region — lumbar spine, erector spinae, and quadratus lumborum (simplified). A beginner-level schematic of the lower back's bony spine and its two main muscle groups: the erector spinae and quadratus lumborum.
Illustration: Anatomy Learning Platform (original) · CC0-1.0 (public domain dedication)

Primary muscles: Erector spinae

Secondary muscles: Quadratus lumborum, Multifidus

Joints / actions: Lumbar intervertebral joints (isometric stabilization (extension held))

Plane: sagittal

Equipment: barbell

What it is

Hinging at the hips with a flat back to lower a barbell along the legs, then standing back up by driving the hips forward.

Purpose

The foundational hip-hinge pattern: builds the glutes, hamstrings, and low-back stabilizers together, and teaches lifting mechanics that transfer to everyday lifting.

Starting position

Stand holding a barbell at hip height, feet hip-width apart, knees soft (slightly bent).

Step by step

Brace the core, keep the back flat (neutral), and push the hips straight back as the bar slides down the front of the thighs.
Lower only as far as you can while keeping the back flat — for most beginners this is around mid-shin to just below the knee.
Reverse the motion by driving the hips forward to stand tall; squeeze the glutes at the top.

Breathing

Inhale and brace before lowering; exhale as you drive the hips forward to stand.

Coaching cues

"Push the hips back like closing a car door with your butt; flat back the whole way."

Common mistakes

Rounding the lower back; bending the knees like a squat instead of hinging the hips; lowering past the point where the back stays flat.

Easier regression

Bodyweight or dowel-cued hip hinge, or a Romanian deadlift with light dumbbells, to groove the pattern before adding load.

Harder progression

Add load gradually once the flat-back position is consistent under fatigue.

Alternatives

Kettlebell deadlift, cable pull-through, single-leg Romanian deadlift.

Who may benefit

Anyone learning to lift objects safely, and anyone training the posterior chain (glutes/hamstrings/low back).

Who should modify or avoid it

People with current low back pain or who cannot keep the back flat through the movement should regress the range or load, or get individual guidance.

Why this exercise works

By fixing the spine in neutral and moving only at the hips and knees, the hip hinge lets the glutes and hamstrings (which are built for large forces) do the lifting while the erector spinae and multifidus hold the spine steady — the safest and most efficient way to lift a load from the floor.

⚠ Safety note

This is a hip-hinge, not a spinal-flexion exercise — the back should stay in a flat, neutral position throughout. If the lower back rounds, the range of motion is too deep; stop there. Anyone with acute low back pain should get clearance before loaded hinging.

Sources

“Using safe lifting mechanics, such as keeping the back straight and hinging at the hips, helps protect the low back.”

National Institute of Arthritis and Musculoskeletal and Skin Diseases — NIH / NIAMS · Back Pain

Government / official guideline · License: Public domain (U.S. government work) unless otherwise noted. · Last checked 2026-07-19

“The erector spinae extends and stabilizes the vertebral column, as when returning to standing from a hip hinge.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.4 Axial Muscles of the Abdominal Wall, and Thorax and the Deep Back

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19