Romanian deadlift
At least one paper behind this review states what this option was measured against. That is not a ranking, and this option carries no evidence profile of its own.
- hinge / hip-dominantStrength · 5 papers put it here
Stiff leg with slight knee flexion, standardized starting position and range of motion, 1 second concentric phase, 2 seconds eccentric phase.
Hamstring-to-quadriceps activation ratio during lower-limb strengthening exercisesPerformed standing with feet hip-distance apart, knees slightly bent, barbell in front. Hinge forward at hips, keeping spine straight, grip barbell with hands at shoulder-distance apart, lift to fully extend knees and hips. Performed standing on a 15 cm step, similar to RD.
An Electromyographic Analysis of Romanian, Step-Romanian, and Stiff-Leg Deadlift: Implication for Resistance TrainingStart with bar on a rack at hip level, using weightlifting straps. Stand with weight, take two steps back, and perform deadlift while maintaining neutral spine alignment, with barbell reaching bottom of patella.
Comparison Between Back Squat, Romanian Deadlift, and Barbell Hip Thrust for Leg and Hip Muscle Activities During Hip Extension.Performed on a self-selected leg with an approximate hip joint angular velocity of 30°•s -1. Starting position and range of motion not explicitly described in the paper.
Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation ExercisesPerformed on a platform with an Olympic barbell. Starting position is upright with feet shoulder-width apart and grip slightly outside the legs. Range of motion involves lowering the body until it is parallel to the floor and then returning to the starting position. Knees are slightly bent, and the back is kept straight with a natural sway.
Comparison of Muscle Activity in Three Single-Joint, Hip Extension Exercises in Resistance-Trained Women.
Measured in sets × reps — 6 of 6 library steps using ex.strength.romanian-deadlift are prescribed in this unit.
No row states a dose or a time for this option.
barbell · intermediate — from the exercise catalogue, which is where equipment is authored.
Requires at least 1 year of lower-body strength training experience.
Comparison Between Back Squat, Romanian Deadlift, and Barbell Hip Thrust for Leg and Hip Muscle Activities During Hip Extension.Requires familiarity with the exercise, technical skill to maintain proper form (shoulder-width apart feet, grip slightly outside the legs), and strength to handle an Olympic barbell.
Comparison of Muscle Activity in Three Single-Joint, Hip Extension Exercises in Resistance-Trained Women.
Performed with knees slightly flexed. Performed standing on a step, increasing the range of movement and muscle elongation, making it a harder variation.
An Electromyographic Analysis of Romanian, Step-Romanian, and Stiff-Leg Deadlift: Implication for Resistance TrainingLower activation for erector spinae, potentially easier for those with lower back issues.
Electromyographic activity in deadlift exercise and its variants. A systematic review
The papers behind this option report nothing on contraindications, which is not the same as saying there are none.
Minimal or home (dumbbells or barbell)
Hamstring-to-quadriceps activation ratio during lower-limb strengthening exercisesFacility or specialist (plate-loaded barbell)
A Comparison of Muscle Recruitment Across Three Straight-Legged, Hinge-Pattern Resistance Training Exercises.Facility or specialist (Olympic barbell)
Comparison of Muscle Activity in Three Single-Joint, Hip Extension Exercises in Resistance-Trained Women.
- Deadlift — a paper measured this option against it“Romanian Deadlift (RD” · G. Coratella, Gianpaolo Tornatore, S. Longo, F. Esposito, E. Cé (2022) · 10.3390/ijerph19031903
- Front squat — a paper measured this option against it“dumbbell front squat” · R. Juřík, P. Šťastný, D. Kolinger et al. (2025) · 10.1186/s13102-025-01161-y
- Leg press — a paper measured this option against it“leg press) were compared against single-joint upper-body exercises” · R. Juřík, P. Šťastný, D. Kolinger et al. (2025) · 10.1186/s13102-025-01161-y
- Split squat / RFESS — a paper measured this option against it“loaded split squat” · T. Collings, M. Bourne, R. Barrett et al. (2023) · 10.1249/MSS.0000000000003091
- Hip thrust — a paper measured this option against it“loaded single-leg hip thrust” · T. Collings, M. Bourne, R. Barrett et al. (2023) · 10.1249/MSS.0000000000003091
- Plank — a paper measured this option against it“body weight side plank” · T. Collings, M. Bourne, R. Barrett et al. (2023) · 10.1249/MSS.0000000000003091
- Side plank — a paper measured this option against it“body weight side plank” · T. Collings, M. Bourne, R. Barrett et al. (2023) · 10.1249/MSS.0000000000003091
- Barbell back squat — a paper measured this option against it“Barbell back squats were compared against flywheel squat machines” · Walter Krause Neto, Thaís Lima Vieira Krause, E. Gama (2025) · 10.3389/fphys.2025.1542334
A paper measuring one option against another does not make the two interchangeable, and it does not say which to choose. These are listed as what the papers did, and nothing here proposes a substitution.