Deficit Romanian Deadlift
A Romanian deadlift performed standing on a low platform or plate so the bar can travel below foot level. The extra range gives a deeper hamstring stretch than a standard RDL.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
Secondary muscles
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on a sturdy plate or low platform, feet hip-width apart, holding a barbell at your thighs with an overhand grip.
Unlock your knees slightly and push your hips back.
Slide the bar down your thighs and shins, keeping your back flat.
Lower until the bar passes the level of your feet or your back is about to round.
Drive your hips forward to stand tall, squeezing your glutes at the top.
Breathing: Inhale as you lower, exhale as you stand up.
Coaching tips
Hips back, not down
Bar stays on the legs
Stop before the back rounds
Common mistakes
Chasing depth by rounding the spine
Bending the knees into a squat
Platform too high for your mobility
Safety notes
Use a stable platform only a few centimetres high.
Own a full-range standard RDL before adding the deficit.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.