Straight Leg Barbell Romanian Deadlift
In SetGrip: Barbell Romanian Deadlift (Straight Leg)
- Primary muscleHamstrings
- EquipmentBarbell
- DifficultyIntermediate
- TypeCompound · Hip-dominant
Straightening the knees almost completely turns the barbell Romanian deadlift into the deepest hamstring stretch in the barbell hinge family. Range gets decided by flexibility, so the bar may stop well above the floor, and loads should drop meaningfully from your bent-knee Romanian deadlift numbers.
How to do the Straight Leg Barbell Romanian Deadlift
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent.
- Lower the barbell until you feel a stretch in your hamstrings.
- Engage your hamstrings and glutes to lift the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Take a big breath, brace the belly against your belt or hands and pull the slack out of the bar before it leaves the floor.
Muscles worked
Primary
Hamstrings · Legs
The hamstrings extend the hip from the bottom and are the main mover on straight leg and Romanian variations, where you should feel a strong stretch on the way down.
Common mistakes
- Rounding off the floor — set the back flat before the pull by pulling the chest up and the hips down, and keep it that way until lockout.
- Hips shooting up first — if the hips rise before the bar leaves the floor, the legs are not driving; think of pushing the floor away rather than pulling the bar.
- Bar drifting forward — the bar should stay in contact with the legs the whole way, so pull it into you with the lats.
- Hyperextending at the top — finish tall by squeezing the glutes, not by leaning back and arching the lower back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Deadlifts go first in a pull or lower body session while you are fresh, or after squats if both are on the same day. Pair Romanian deadlifts with a leg press or hip thrust for a hamstring and glute block.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Straight Leg Barbell Romanian Deadlift work?
The Straight Leg Barbell Romanian Deadlift primarily works the hamstrings. It also involves the glutes and spine, which assist the movement and stabilise the joints.
Is the Straight Leg Barbell Romanian Deadlift good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Straight Leg Barbell Romanian Deadlift with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Straight Leg Barbell Romanian Deadlift?
If you cannot do the Straight Leg Barbell Romanian Deadlift, try the Single Leg Supported Dumbbell Deadlift, the Straight Leg Glute Bridge or the Barbell Good Morning. Each of them trains the hamstrings through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Straight Leg Barbell Romanian Deadlift, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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