Both, depending on your knees. Keep your knee angle fixed and hinge back, and the RDL is a hamstring and hinge exercise built for athletes. Push back until the hamstrings are loaded, then bend the knees to go lower, and it shifts work onto the glutes. That’s the physique version. Neither is wrong.
First, some gym mythology. The Romanian deadlift, or RDL, got its name in the 1990s, when Americans watched a Romanian weightlifter perform it. Legend has it he used a wide, snatch-width grip and did it as a pull. Since then it has become the go-to exercise for teaching the hip hinge and, more recently, for building glutes.
Scroll Instagram and you’ll see people bending their knees through it. Is that wrong? No. It’s a different tool for a different job. Arguing over which RDL is right is like arguing whether a hammer beats a screwdriver. It depends what you’re building.
What is the difference between a glute RDL and a hamstring RDL?
The knees. In the traditional version the knee angle stays put and you hinge from the hips, so the hamstrings do the work. It’s the version for athletes, and for anyone who needs triple extension, where the ankles, knees and hips all extend together to jump, sprint or explode.
In the physique version you hinge back until the hamstrings are loaded, then bend the knees and sink lower, which puts more of the load on the glutes. That’s why it’s everywhere in bikini, physique and bodybuilding circles.
How do you do a traditional RDL?
Set your grip first. If you’re going wide, use the snatch position, and here’s how to find it. Take a wide grip and bend your knees. If the bar moves, go wider. When you can bend your knees without the bar moving, you’ve found the snatch position.
Then stack your ribs over your pelvis. Rotate your hips up and bring your ribcage on top. That keeps your spine and trunk stiff.
Now the rule that matters most: the bar stays against your body the whole way, close enough to rub your legs. Leverage is brutal. Proportionally, 200 kilos held away from your body is more like 400 kilos at your lower back. Keep the load in your centre of mass and your lower back stays protected.
Start the movement by pulling your hips back, and keep pulling. That’s your traditional RDL.
How do you do a glute RDL?
Your grip won’t be as wide, though for most people I’d still go a little wider than normal, because it tightens up the upper back. Set your ribs on top and tuck your pelvis under, exactly as before, to keep the spine and trunk stiff.
Pull back. You’ll reach a point where there’s a lot of tension on your hamstrings. That’s your signal. From there, bend your knees and go down, bum out, then come back up the same way.
Which RDL should you do?
Pick by goal. If you need to jump, sprint or explode, or you’re still learning to hinge, do the traditional version. If you’re building a physique, especially glutes, bend the knees. One rule covers both: the bar never drifts away from your body. That’s the biggest safety point in the whole exercise.
If you’re training for a stage, this is exactly the kind of detail we coach in comp prep. For the rest of leg day, start with our 12 best leg exercises.
Can you do RDLs with dumbbells?
Yes. You can set your hands wider or closer. For the physique version I like them a little wider than normal, not quite a snatch position. Everything else stays the same: ribs on top, weights close, hips back.
Should you do RDLs in running shoes?
No. If you’re in cushioned shoes, the foamy runners most people train in, take them off. You want as flat a surface as possible, because as you pull back into your heels, foam under the heel rocks you backwards. That’s exactly what you don’t want. Flat shoes are fine. Bare feet beat foam.
Where should your weight be in your feet?
Use a tripod: big toe, little toe and heel all pressed into the ground. Then externally rotate from the hips by thinking about pulling the floor apart as you go down. It’s hard to see on camera, but you’ll feel it. It locks in your hips and brings your glutes into the movement.
Here’s your check for this week. Film one set from the side. If daylight appears between the bar and your legs at any point, fix that before you add a single kilo.
Want someone to watch your hinge in person? Book a consultation at our Abbotsford studio in Melbourne.
Frequently asked questions
Does the Romanian deadlift work glutes or hamstrings?
Both. With a fixed knee angle and a hip hinge, the hamstrings do most of the work. Bend the knees once the hamstrings are loaded and more of the load moves onto the glutes.
Should you bend your knees on an RDL?
It depends on your goal. Athletes and anyone still learning to hinge should keep the knee angle fixed. If you’re building glutes for a physique, bend the knees once you feel strong tension in the hamstrings.
How wide should your grip be on an RDL?
For a wide-grip traditional RDL, use the snatch position: widen your grip until bending your knees no longer moves the bar. For the glute version, go a little wider than your normal grip to tighten the upper back.
Why should the bar stay close on an RDL?
Leverage. Proportionally, 200 kilos held away from your body is more like 400 kilos at your lower back. Keeping the bar against your legs keeps the load in your centre of mass and protects your lower back.
Should you wear shoes for RDLs?
Wear flat shoes or take them off. Cushioned running shoes let your heels sink into foam as you pull back, which rocks you backwards and throws off the whole movement.
