Legs
The main muscle group listed for this exercise.
Exercise guide
Romanian Deadlift from Deficit
Romanian Deadlift from Deficit is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Romanian Deadlift from Deficit also involves arms, glutes, back.
Strength
Movement pattern: hinge. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Romanian Deadlift from Deficit
- Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
- Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
- Reverse the motion to return to the starting position.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Deadlift
Barbell Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseDeficit Deadlift
Deficit Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRomanian Deadlift
Romanian Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseSnatch Deadlift
Snatch Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Romanian Deadlift from Deficit.
What muscles does Romanian Deadlift from Deficit work?
Romanian Deadlift from Deficit primarily trains the legs and also involves the arms, glutes, and back.
Is Romanian Deadlift from Deficit beginner-friendly?
It is listed as intermediate.
What equipment do I need for Romanian Deadlift from Deficit?
This variation uses a barbell.
Track this exercise for free in Logbook.
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