In strength training, terms like “Romanian squat,” “RDL squat,” and “Romanian deadlift vs squat” often cause confusion, especially for lifters seeking to develop powerful glutes, hamstrings, and quads. While these movements sound similar, each plays a unique role in lower-body development. Let's break them down and explore how to incorporate them into a smart training program.
What Is a Romanian Squat?
The Romanian squat is a hybrid movement that blends characteristics of the traditional squat with the posterior chain emphasis of a Romanian deadlift (RDL). Unlike a standard back squat, which focuses on vertical movement and targets the quads heavily, the Romanian squat shifts the hips back more intentionally, increasing glute and hamstring engagement.
-
Key features:
-
Hips travel back, not just down.
-
More stretch on hamstrings.
-
Reduced knee bend compared to regular squats.
-
Bar position: often high bar or front-loaded.
-
This variation is especially useful for lifters who want to develop strength through the posterior chain while still utilizing a squat pattern.
RDL Squats and Variations
“RDL squat,” “RDL to squat,” and “RDL into squat” all refer to combo or transition movements, where a Romanian deadlift is paired with or flows into a squat.
-
RDL to squat: Often performed as a continuous sequence—hip hinge (RDL) followed by a squat—challenging coordination, mobility, and control.
-
RDL into squat: Focuses on eccentric loading of the hamstrings during the hinge, followed by deep quad activation during the squat.
-
RDL squats: Sometimes refers to a squat that emphasizes hamstring tension, almost like a squat performed with RDL-style mechanics.
These variations are excellent for athletes who want to maximize muscle recruitment or train through a broader range of motion in a single set.
Romanian Deadlift vs Squat: Which Is Better?
This debate often boils down to training goals:
| Feature | Romanian Deadlift (RDL) | Squat |
|---|---|---|
| Main muscles | Hamstrings, glutes, lower back | Quads, glutes, core |
| Movement pattern | Hip hinge | Knee-dominant |
| Flexibility demand | Hamstrings | Ankles and hips |
| Spinal loading | Less compressive | More compressive (esp. back squat) |
If you’re looking to strengthen the back side of your body—particularly for athletic power, deadlifting, or sprinting—the RDL is essential. Squats, on the other hand, are fundamental for building leg size, strength, and overall athleticism.
V-Squat and RDL: A Machine-Based Hybrid
The V squat machine positions the torso upright while allowing deep squat motion with support. Pairing this with an RDL movement (either in the same session or super-set fashion) can be highly effective:
-
V-squat = quad-dominant, controlled path.
-
RDL = free-weight, posterior-chain focused.
Combining these back-to-back provides a balanced lower-body workout that covers both hinge and squat mechanics.
My Personal Approach
Years ago, after recovering from a lower back strain, I found myself hesitant to load heavy barbell squats. That’s when I began integrating Romanian squats and RDL-to-squat transitions using kettlebells and dumbbells. The result? My hamstrings grew stronger, my glute activation improved dramatically, and my overall squat depth became cleaner and more stable.
Incorporating Romanian-style squat movements helped me rebuild my lower body with intention—focusing on muscle recruitment rather than just weight lifted. For clients, especially those with limited mobility or back discomfort, these variations often become staples.
How to Program These Movements
Beginner:
-
Start with dumbbell RDLs and goblet squats on separate days.
-
Use slow tempo for control.
Intermediate:
-
Superset RDL to squat (e.g., 8 RDLs + 6 squats).
-
Add Romanian squats with a barbell for posterior chain bias.
Advanced:
-
Try paused RDL squats or barbell RDL-to-squat complexes.
-
Alternate “squat vs RDL” focus weekly for periodized strength gains.
Final Thoughts
Understanding the subtle differences between Romanian squats, RDL squats, and their hybrids can transform your training. Rather than asking “Which is better—RDL vs squat?”, think in terms of synergy. Each move brings unique benefits, and when used together strategically, they build a lower body that’s not just strong, but athletic, resilient, and balanced.
Leave a comment
This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.