There’s a dizzying number of Romanian deadlift (RDL) variations paraded on social media.
And while fitness influencers want you to believe that you have to do all these different types of RDLs to see progress, the truth is, you only really need five to maximize glute and back gains.
Which five exactly?
- Barbell RDL
- Dumbbell RDL
- Single-leg RDL
- B-stance RDL
- Deficit RDL
In this article, you’ll learn why these are the only RDL variations you need and why they work so well.
Key Takeaways
- You only need five RDL variations to maximize glute and back growth: barbell, dumbbell, single-leg, B-stance, and deficit.
- These RDL variations are ideal for balanced growth because they all train your muscles slightly differently.
- Barbell RDLs let you lift the heaviest weights, so they’re ideal for gaining size and strength.
- Dumbbell and deficit RDLs train your glutes and hamstrings through a larger range of motion, which benefits growth.
- Single-leg and B-stance RDLs are perfect for fixing imbalances and training small glute muscles other RDL variations train less well.
The 5 Best RDL Variations for Glute and Back Growth
While there are hundreds of alternatives to the Romanian deadlift, most aren’t worth your time.
These five RDL variations are all you need to train your back, glutes, and hamstrings.
Add them to your routine and watch your butt and back grow.
1. Barbell RDL
The barbell RDL is most people’s go-to RDL variation for one simple reason: it lets you lift heavier weights than other variations, so it’s perfect for maximizing muscle and strength gain.
Using a barbell also makes the exercise easier to control compared to other variations, especially those involving dumbbells.
When you use dumbbells, the weights move independently, so you need more balance and control to perform the exercise properly. In contrast, the barbell keeps your hands fixed, so you can “lock in” your form more easily.
That’s why the barbell RDL is my favorite variation and the one I’d recommend to anyone looking to build strength and muscle as efficiently as possible.
2. Dumbbell RDL
The dumbbell RDL is almost identical to the barbell variation, except you use dumbbells instead of a barbell.
Using dumbbells makes the exercise harder to control because the weights move independently, so you need more balance and coordination to perform it correctly. While that can make it challenging at first, it’s a great way to improve your full-body stability and control over time.
Another advantage of dumbbells is that, because they’re smaller than barbell plates, they let you train through a larger range of motion. This is key because training through a larger range of motion typically stimulates more muscle growth than training through shorter ranges.
The dumbbell RDL is also a great variation for people who train at home, as it requires less equipment and space than the barbell version.
3. Single-Leg RDL
The single-leg RDL is a variation that involves balancing on one leg while hinging at the hips to lower the weight.
It has two standout benefits compared to other RDL variations: first, it trains each side of your body independently, which helps you find and fix muscle imbalances that can spoil your body’s visual “balance” and potentially lead to injury.
Second, the single-leg version requires more stability than other RDL variations, which engages smaller stabilizer muscles—such as the glute minimus—more effectively. Training these muscles helps you gain more overall butt size, which is why many people perform single-leg RDLs for glute growth specifically.
Another advantage of the single-leg RDL is that it doesn’t require heavy weights to be effective. This makes it an excellent option if you’re working out at home or looking for an RDL variation that delivers great results without stressing your body.
4. B-Stance RDL
The B-stance variation is another excellent RDL for glute growth because it trains your body similarly to the single-leg RDL. The difference is it allows you to use your rear leg for stability, so it requires less balance.
The only tradeoff is that your rear leg supports some of the weight, which lightens the load on the leg you’re trying to train. You can easily offset this by lifting slightly heavier weights, though.
Another significant benefit of this Romanian deadlift variation is that it helps you develop a strong “mind-muscle connection” with your glutes.
Many weightlifters find it hard to feel their glutes working with other RDL variations.
But because the B-stance RDL allows you to train each side of your body independently and demands less of your balance, you can concentrate on which muscles you’re training more deeply, potentially boosting growth in the process.
5. Deficit RDL
In the deficit RDL, you perform the exercise while standing on a sturdy raised surface, usually a weight plate. Elevating your feet a couple of inches off the floor extends the exercise’s range of motion by allowing you to hinge further without the weights touching the floor.
By training through a longer range of motion, you train your hamstrings and glutes while more deeply stretched, which research shows likely aids growth.
To get the most of this RDL variation, however, you have to be exceptionally flexible. If that’s not you, you’re better off sticking with a different RDL alternative to avoid comprising your form.
The Benefit of RDL Variations
Full-Body Muscle Gain
All RDL variations train your entire posterior chain (the muscles on the back of your body), especially your glutes, hamstrings, and lower back, making them excellent exercises for gaining muscle and strength across your entire body.
Increased Versatility
While the barbell RDL is a fantastic exercise, it’s not ideal for everyone. For instance, if you train at home without access to a barbell, you can’t perform the exercise.
Having a bank of effective RDL variations means you can always find a version that works for you, whatever your goals, circumstances, and preferences.
Enhanced Muscle Growth
Research shows that training a muscle with a variety of exercises promotes more balanced and complete growth than less varied training.
In other words, to ensure you train all areas of your back, butt, and hamstrings, it’s sensible to use several RDL variations that train those muscles slightly differently.
FAQ #1: Which RDL variation is best?
There’s no such thing as the “best” RDL variation—which you choose largely depends on your goals, preferences, and circumstances.
For most people, the barbell RDL is the simplest to learn and allows you to lift the heaviest weights, making it ideal for gaining size and strength. If you don’t have access to a barbell, the dumbbell RDL is a fantastic alternative that offers similar benefits.
If you’re focused on glute growth, single-leg variations like the single-leg RDL and B-stance RDL are excellent choices. Compared to regular RDLs, these exercises make it easier to feel your glutes working and engage smaller stabilizer muscles around the hips that contribute to overall butt size.
And if you want to challenge your muscles through a greater range of motion and while more deeply stretched, the deficit deadlift is a worthy alternative.
FAQ #2: Do RDLs work your lower back?
Yes, all RDL variations strengthen your lower back by training the spinal erectors. They also work other back muscles, including the lats, traps, and rhomboids, making them an excellent exercise for overall back development.
FAQ #3: How do you feel the RDL in your glutes?
Feeling your glutes during RDLs isn’t necessary for them to grow. The glutes are responsible for hip extension (thrusting), so they’re working whether you feel them or not.
That said, if you perform RDLs incorrectly—by bending your knees too much, for example—you may reduce how much your glutes contribute. Thus, the best way to make your glutes work during the RDL is to use good form.
Beside that, many people find the cue “close the door” useful. The idea is to imagine you’re trying to nudge a door closed with your butt. This ensures you push your hips back, which increases glute involvement.
Another way to feel your glutes working more in the RDL is to use unilateral variations (those that train one side of the body at a time). When you focus on each of your body independently, it can make it easier to establish a strong “mind-muscle connection.”
READ MORE: Unilateral vs. Bilateral Exercises: Which Is Better for Muscle Building and Performance?
FAQ #4: Why does the RDL hurt my lower back?
If your lower back feels sore after RDLs, it might just be delayed onset muscle soreness (DOMS), which is a normal and temporary pain or stiffness that you experience 24-to-72 hours after intense or unfamiliar exercise.
However, if you experience sharp or persistent pain, you could have a pre-existing lower back issue that RDLs aggravate.
In that case, consult a physiotherapist and stick to RDL variations that don’t cause discomfort. Variations like single-leg and B-stance RDLs, which usually involve lifting lighter weights, are often more tolerable and can help you continue training pain-free.
Scientific References +
- Pedrosa, Gustavo F., et al. “Partial Range of Motion Training Elicits Favorable Improvements in Muscular Adaptations When Carried out at Long Muscle Lengths.” European Journal of Sport Science, vol. 22, no. 8, 23 May 2021, pp. 1250–1260, pubmed.ncbi.nlm.nih.gov/33977835/, https://doi.org/10.1080/17461391.2021.1927199.
- Burke, Ryan, et al. “Exercise Selection Differentially Influences Lower Body Regional Muscle Development.” Journal of Science in Sport and Exercise, 12 July 2024, https://doi.org/10.1007/s42978-024-00299-4.
- Costa, Bruna Daniella de Vasconcelos, et al. “Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-Homogeneous Hypertrophy?” International Journal of Sports Medicine, vol. 42, no. 09, 13 Jan. 2021, pp. 803–811, https://doi.org/10.1055/a-1308-3674.
