Build Stronger Hamstrings with PRPath
Track your RDL progress, monitor posterior chain volume, and let ATLAS AI optimize your leg training. Build powerful, balanced legs.
The Romanian Deadlift is the premier hip hinge movement for building powerful hamstrings, glutes, and a strong posterior chain. Master the proper hip hinge technique to maximize muscle growth while protecting your lower back.
The RDL is all about the hip hinge - pushing your hips back while keeping your spine neutral. Follow these steps for perfect form.
Stand with feet hip-width apart (narrower than shoulder-width), holding a barbell at hip level with an overhand grip just outside your thighs. Keep your chest up, shoulders back, and maintain a slight bend in your knees (about 15-20 degrees). This knee angle stays fixed throughout the movement.
Push your hips backward as if closing a car door with your butt. The bar should travel straight down, staying close to your legs (nearly touching your thighs). Your shins should remain vertical - if your knees travel forward, you're squatting, not hinging.
Continue lowering until you feel a strong stretch in your hamstrings, typically when the bar reaches mid-shin level. Your torso will lean forward, but your back must stay flat. Stop before your lower back starts to round - this is your range of motion limit.
Squeeze your glutes hard and drive your hips forward to return to standing. The bar travels straight up as you "stand through the bar." Finish by standing tall with hips fully extended - don't lean back at the top.
Track your RDL progress in PRPath. The app records your hamstring training volume and ATLAS AI suggests when your posterior chain is ready for more weight based on performance trends.
The RDL targets the entire posterior chain, with emphasis on the hamstrings through their lengthened position.
| Muscle | Role | Activation |
|---|---|---|
| Hamstrings | Primary | 90% |
| Glutes | Primary | 85% |
| Erector Spinae (Lower Back) | Secondary | 60% |
| Adductors | Secondary | 40% |
| Latissimus Dorsi | Stabilizer | 35% |
| Forearms (Grip) | Stabilizer | 50% |
The RDL is essential for balanced leg development. Most people are quad-dominant - the RDL builds the often-neglected hamstrings and glutes for balanced, injury-resistant legs.
The RDL responds well to moderate rep ranges. Focus on feeling the stretch and squeeze rather than just moving weight.
Heavier loading with longer rest (2-3 min). Focus on controlled descent and powerful hip drive. Add weight when you hit 8 reps with good form.
Optimal for hamstring growth. Slow 3-second negatives maximize time under tension. Increase weight when you complete 12 reps on all sets.
Lighter weight, focus on stretch and squeeze. Great for building work capacity and mind-muscle connection. Use as accessory work.
PRPath tracks your RDL progress alongside other hamstring exercises. ATLAS AI ensures you're getting optimal volume for posterior chain development without overtraining your lower back.
Master the barbell RDL first, then incorporate these variations for variety and to address specific weaknesses.
Easier to learn hip hinge pattern. Dumbbells travel alongside legs naturally. Great for beginners or higher rep work.
Single kettlebell between legs. Teaches the hip hinge pattern effectively. Good for warm-ups or home workouts.
Unilateral version for balance and muscle imbalances. Also challenges core stability. Use lighter weight than bilateral RDL.
Similar to RDL but with straighter legs. Greater hamstring stretch but harder on lower back. More advanced variation.
Stand on a platform for greater range of motion. Increases hamstring stretch. Only for those with excellent mobility.
Bar on upper back instead of in hands. Similar hip hinge pattern. Good for those with grip limitations.
Last updated: January 2026
Track your RDL progress, monitor posterior chain volume, and let ATLAS AI optimize your leg training. Build powerful, balanced legs.