Deadlifts and Romanian deadlifts (RDL) are both popular lower-body exercises. While they are similar, there is one key difference: A deadlift starts with the weight on the floor, while a RDL starts in a standing position with the weight in your hands.
So what is the difference between the two in terms of the benefits? And if you only have time to do one, which is the best option?
Learn more about the specific benefits of both exercises, how to perform each and which one comes out on top as the best butt workout.
Deadlift Vs. Romanian Deadlift: What’s the Difference?
The deadlift requires more knee bend, which recruits more of the legs and glutes. A Romanian deadlift starts from a standing position and lowers with less knee bend, putting more tension on the posterior chain, or the backside of the body, including the hamstrings and glutes.
Here is the easiest way to think of the two exercises:
- Deadlift: More knee bend, generates full-body power.
- Romanian deadlift: Less knee bend, uses more posterior chain strength.
How To Do a Deadlift
If you’ve never done a deadlift before — or it has been awhile — here is a step-by-step breakdown of the move:
- Setup: Place your weight on the floor in front of you. Stand tall with your feet hip-width apart. Hinge your hips back like you’re pushing a car door shut behind you. Bend your knees enough to reach the weights on the floor.
- Keep your spine flat (no rounding your back) as you grab the weight(s).
- Press through your heels, squeeze your glutes, and stand tall with good posture.
- Lower with control and keep the lats engaged, touching the weights back to the floor between each rep.
Trainer tip: Keep the weight close to your legs, no matter what modality you are using (dumbbells, kettlebells, barbell, etc.). Making sure they graze your shins will help protect your back.
Deadlift: Muscles Worked
Deadlifts are a big, multi-muscle, whole-body skill. The exercise works your quads, glutes, hamstrings, core, the upper and lower back muscles, and forearms. It also challenges your grip strength.
Deadlift Benefits
Deadlifts build total-body strength. They help build the power required to perform everyday movements like picking up kids, grocery bags or heavy boxes. When done with correct form, deadlifts are also a safe way to strengthen your spine. Plus, the move improves bone density and helps promote fat loss because it uses so many muscles at once.
How To Do a Romanian Deadlift
- Setup: Start standing tall holding a barbell or dumbbells in both hands. Soften your knees (don’t lock them).
- Push your hips back like you’re reaching them toward the wall behind you.
- Keep the weights close to your legs as they slide down your thighs.
- Lower until you feel a stretch — not pain — in your hamstrings.
- Drive your hips forward and stand tall again. Think: Chest proud, hips back, stretch, squeeze.
Romanian Deadlift (RDL): Muscles Worked
This exercise puts a big focus on the back of the legs — the muscles women often feel are weak or tight. Romanian deadlifts target the hamstrings, glutes, low back and core, while also challenging your grip strength.
Romanian Deadlift Benefits
This variation on the traditional deadlift really targets the back of the legs, strengthening and lengthening the hamstrings and the glutes. Romanian deadlifts help improve posture, reduce the risk of back stiffness and train you to hip hinge properly, which is one of the most important movement patterns for longevity.
Deadlift Vs. Romanian Deadlift: Which Exercise Is More Effective?
Deciding which exercise is most “effective” really depends on your goal.
• Deadlifts are better for overall strength, performance and power goals.
• RDLs are better for sculpting and strengthening the backside with less stress on the knees.
For most middle-aged people (in their 40s–60s) who want strength, tone and mobility with minimal strain, RDLs hit the sweet spot.
The Winner: Romanian Deadlift
I’m team RDL all day.
It’s a more functional movement that is easier on the joints. Since it provides isolated muscle engagement on the backside (your “posterior chain”), it is more clear if you are performing it correctly since you really feel the specific muscles working. Plus, it builds real-world strength without needing heavy weight.
Romanian deadlifts are also better for beginners. Why? Because they teach the hip hinge, the basic human movement in both exercises, without asking you to pull the weight off the floor yet. It’s easier to feel what’s happening in your body and maintain good form.
For my clients and myself, I love the control, isolation and confidence that comes from nailing an RDL. Plus, it makes transitioning into a regular deadlift or lifting heavier easier!