20 Must-Try Romanian Deadlift Variations for a Killer Workout

The Ultimate Guide to Mastering Romanian Deadlifts

Incorporating functional lifts is crucial if you aim to increase strength, muscle growth, enhance endurance, and improve overall wellbeing as well as daily performance. Exercises like the Romanian deadlift use multiple joints, enhancing your movement mechanics, coordination, flexibility, and elevating calorie expenditure. 

Unfortunately, many nowadays only train for appearance. Beginners in fitness often find compound exercises like deadlifts, bench presses, and squats too hazardous.

But why is omitting compound lifts, you inquire?

Numerous individuals (especially those from Gen Z) spend a significant portion of their days in unfavorable postures. Some of these poor positions include:

1. Sitting at desks (thanks to WFH)
2. Long car trips
3. Hunching over a computer for hours
4. Looking downward at our phones

Although your manager might appreciate the long hours you work, your neck, lower back, shoulders, and hips are awaiting retribution.

Must Read: The Most Effective Compound Exercises for All Fitness Levels

Embrace Functional Exercising 

Functional lifts address the lifestyle issues discussed above. These are the fundamental movement patterns to integrate into your workout routines:

1. Push (Upper Body)
2. Pull (Upper Body)
3. Carry
4. Squat
5. Lunge
6. Hip Hinge 

Though these movement patterns are often included in various forms, hip hinges are the most frequently overlooked. 

Related: Tim Tebow Shares Intense Push/Pull Routine from His Home Gym

Significance of Hip Hinges

If you frequently suffer from lower back pain, it’s likely because you avoid exercises like the deadlift or kettlebell swing. 

Moreover, people with existing back issues often steer clear of hip hinge exercises, fearing they might aggravate the problem. Hinge movements are vital for your workout routine as they assist with everyday tasks like lifting objects from the ground, keeping your hips flexible, and reinforcing the muscles that help prevent lower back pain. 

Advantages of Romanian Deadlift

Romanian deadlifts are unrivaled as a hip hinge exercise. 

You might be wondering – “But what about traditional deadlifts?”

The issue with conventional deadlifts is they often resemble a squat pattern rather than a genuine hip hinge movement. Therefore, RDLs are one of the purest hip hinge exercises. 

Here are the benefits of RDLs:

1. Increased power due to the hip drive motion. 
2. Builds defined hamstrings and glutes owing to controlled eccentric phases and mind-muscle connection.
3. Both bilateral and unilateral RDL variations enhance strength in other major lifts. 
4. Enhances mobility and stability in the core, lower back, and hips. 

Related: The Romanian Deadlift: Muscles Worked, Benefits, Variations, Tips, and How-To Guide

20 Romanian Deadlift Variations

Elevate your posterior chain benefits with these RDL modifications:

1. Trap Bar Romanian Deadlift with Resistance Band

Steps:

1. Position yourself inside the trap bar with feet shoulder-width apart.
2. Place a resistance band just above your knees.
3. With slightly bent knees, lean forward at your hips and grasp the handles with a neutral grip.
4. Lift the bar to the start position with hips and knees locked out.
5. Push your hips back and hinge forward until the bar is just below knee level.
6. As you lower your torso, create tension by pressing outward into the band.
7. Push through your entire foot and focus on driving the ground away.
8. Return to the starting position and repeat for the desired number of reps.

2. Dumbbell

Single-Leg Romanian Deadlift using Slider

Instructions:

1. Begin with your feet shoulder-width apart and a slider under your right foot’s ball.
2. Hold dumbbells in both hands, standing tall with your arms by your sides.
3. Slide your right foot back as you lean forward, lowering the weights until they are close to the ground.
4. Keep a slight bend in your knees throughout this exercise.
5. Return to the beginning stance.
6. Execute the suggested repetitions before changing sides.

3. Single-Leg Romanian Deadlift with Forward Reach

Instructions:

1. Stand up straight with your feet shoulder-width apart.
2. Ground your right foot by evenly pressing through both the toes and heel.
3. Slightly bend your right knee.
4. Gradually hinge at your hips, pushing your glutes towards the wall behind you.
5. As you hinge, lower your torso forward and downward.
6. While lowering, extend your arms overhead.
7. Lift your left leg only as high as you can manage.
8. Ensure your torso, arms, and left leg form a straight line at the movement’s peak.
9. Keep your hips and shoulders aligned.
10. Press your right foot into the floor as you extend your hips to return to the beginning.
11. Repeat on the opposite side.

4. Dumbbell Pause Romanian Deadlift

Instructions:

1. Stand tall holding a dumbbell in each hand.
2. Push your hips back and bend forward until the weights are just below your knees.
3. Maintain a slight bend in the knees.
4. Keep your arms perpendicular to the ground during the lift.
5. Pause for two counts at the lowest point.
6. Return to the original position and repeat for the desired number of reps.

5. Dumbbell Romanian Deadlift with Mini Band

Instructions:

1. Stand straight with a dumbbell in each hand.
2. Place a strong resistance band just above your knees.
3. With knees slightly bent, push your hips back and lower your upper body until the weights are a few inches from the floor.
4. Create tension by pressing out against the band as you lower your torso.
5. Return to the starting position.
6. Repeat for the suggested reps.

6. Band/Cable Pull-Through Romanian Deadlift

Instructions:

1. Stand with your back facing a pole.
2. Hold a resistance band between your legs and move forward until you feel tension.
3. Anchor your feet to the ground and create tension through your feet and knees.
4. Hinge back, letting the band guide you until your hamstrings and glutes engage.
5. Drive your hips forward and rise explosively.
6. Squeeze your glutes and hamstrings forcefully at the peak of the movement.

7. Single-Arm, Single-Leg Romanian Deadlift

Instructions:

1. Stand tall with feet shoulder-width apart.
2. Balance on your right leg while holding a dumbbell in your left hand, at hip height.
3. With a slightly bent supporting leg and a flat back, hinge at your waist to lower the dumbbell as far as flexibility allows.
4. Engage your glute to extend your hip and return to the starting position.
5. Perform the recommended reps, then switch sides.

8. Band Only Romanian Deadlift

Instructions:

1. Stand on a resistance band.
2. Grasp each end of the band and stand up straight with feet shoulder-width apart.
3. Bend forward at the hips while pushing them back, lowering your torso towards the ground.
4. Keep a slight bend in your knees.
5. Return to the starting position explosively.
6. Repeat for the recommended reps.

9. Landmine Romanian Deadlift with Band

Instructions:

1. Secure one end of a barbell with a resistance band while the other end is fixed in a corner.
2. Wind the band around your feet and stand with feet slightly closer together than shoulder-width.
3. Generate tension in your legs by pressing through your feet, knees, and hips.
4. Bend back and grasp the bar.
5. Drive your feet into the floor as you thrust your hips forward explosively.
6. Lock out your hips, back, and knees at the apex of the lift.
7. Maintain slow and controlled movements during the descent phase.
8. Repeat for the desired number of repetitions.

10. Barbell Deficit Romanian Deadlift

Instructions:

1. Stand on a weight plate or an aerobic platform with a barbell, feet shoulder-width apart.
2. With a slight knee bend, push your hips back and bend forward.
3. Lower yourself until the barbell nearly touches the floor.
4. Feel a stretch in your hamstrings, glutes, lower back, and calves.
5. Drive back up with force.
6. Repeat for the required repetitions.

11. Rear Foot Elevated Romanian Deadlift

Instructions:

1. Position yourself with your back to a flat bench.
2. Hold a dumbbell in each hand and place your left foot on the bench behind you.
3. Ensure your right foot is firmly on the ground and maintain a neutral spine.
4. Bend forward by hinging at your hips.
5. At the bottom, the dumbbells should almost reach your ankles.
6. Explode back up to the starting position.
7. Perform the desired reps on the right leg, then switch sides.

12. Barbell Single-Leg Romanian Deadlift

Instructions:

1. Stand upright with feet shoulder-width apart and hold a barbell.
2. Hinge at your hips, lowering the bar while lifting your right foot off the ground.
3. Keep the bar close to your standing leg during the movement.
4. Focus on the hamstring and glute of your grounded leg as you lower the bar.
5. Maintain a neutral spine and a slight knee bend throughout the motion.
6. Lift your right leg as high as comfortably possible.
7. Complete the required repetitions before switching sides.

13. Single-Leg Crossover Romanian Deadlift

Instructions:

1. Hold a dumbbell in your right hand.
2. Perform a single-leg RDL with your left leg.
3. As you bend forward, guide the dumbbell towards your left foot.
4. Concentrate on the hamstring and glute of your left leg.
5. Return explosively to the start position.
6. Raise your right leg as high as possible without losing balance.
7. At the bottom, the dumbbell should be inches away from your left foot.
8. Repeat for the required reps on the left leg before alternating sides.

14. Staggered Stance RDL

Instructions:

1. Adopt a staggered stance.
2. With minimal weight on your back foot, hinge at your hips and bend forward.
3. Maintain a slight knee bend in both legs.
4. Extend your front hip as far back as you can.
5. As you bend forward, focus on the hamstring of your front leg.
6. Explosively return to the starting position.
7. Complete the recommended reps on one leg before switching.

15. Single-Leg Band/Cable RDL

Instructions:

1. Secure one end of a resistance band to a pole.
2. Hold the other end in your right hand and step back until there’s tension.
3. Hinge forward at your hips while lifting your right leg off the ground.
4. Raise your right leg as high as you can, allowing the band to guide you to full extension.
5. When you feel your left hamstring engage, drive your hip forward and row back.

to the initial position.

6. Repeat for the suggested number of reps.
7. Change sides.

16. Kettlebell Dead Stop Romanian Deadlift 

Instructions:

1. Hold a kettlebell in each hand and stand with feet shoulder-width apart.
2. With a slight bend in your knees, push your hips back and bend forward.
3. Concentrate on your lower back, hamstrings, and glutes as you descend.
4. At the bottom, place the kettlebells on the ground briefly. 
5. Rise explosively to the initial position.
6. Repeat for the suggested number of reps.

17. Walking Staggered Romanian Deadlift 

Instructions:

1. Hold a dumbbell or kettlebell in each hand.
2. Step forward into a staggered stance with knees slightly bent.
3. Perform a staggered RDL (#14).
4. Lower the weight towards the floor near the front foot.
5. Once you feel your hamstrings and glutes engage, drive your hips through, and stand upright.
6. Step forward with the other foot and repeat the sequence.

18. Band Supported RDL

Instructions:

1. Stand with your feet shoulder-width apart.
2. Place one end of the resistance loop under your feet and the other behind your neck. 
3. Hold the band around chest height. 
4. With your head neutral and knees slightly bent, allow the band to guide your hips back until you feel tension in your glutes and hamstrings. 
5. Return explosively to the starting position.
6. Squeeze your glutes and hamstrings at the top of the movement.
7. Repeat for the suggested reps.

19. Landmine Single-Leg Romanian Deadlift 

Instructions:

1. Stand perpendicular to a barbell in a landmine attachment.
2. Grip the end of the bar with one hand and stand erect.
3. Initiate the RDL by lifting one foot, unlocking your knee, and hinging back at the hip.
4. Push through the floor and extend the hip to return to the initial position.
5. Reset and repeat for the desired repetitions.
6. Switch legs.

20. Band Resisted RDL

Instructions:

1. Secure one end of the resistance band to a pole. 
2. Attach the other end around your waist and walk away until it is taut.
3. Stand with feet shoulder-width apart.
4. With a slight bend in your knees, push your hips back and allow the band to pull you towards the pole. 
5. Return explosively to the starting position.
6. Repeat for the desired number of reps.

Conclusion

It’s unnecessary to incorporate all twenty Romanian deadlift variations into your next workout. Individuals are unique, so discover which variations suit you best and focus on them in your training program. 

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How frequently do you perform Romanian deadlifts? Share your thoughts in the comments below.

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