Romanian Deadlift vs Back Extension
Which one fits your Back workout plan?
Contents
Romanian Deadlift works multiple joints at once, Back Extension isolates — difficulty 3 of 5 vs 2. See which fits your Back day.
Compare the benefits of Romanian Deadlift and Back Extension and pick the one that fits your Back workout.
Romanian Deadlift vs Back Extension: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Romanian Deadlift more often — 12,198 sessions compared to 6,173 for Back Extension.
What most people do isn't always what fits you. Romanian Deadlift and Back Extension differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Romanian Deadlift and Back Extension Differ
| What differs | Romanian Deadlift | Back Extension |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 12,198 sessions | 6,173 sessions |
How to Do Romanian Deadlift
Romanian Deadlift Muscles Worked: Back
Form
- 1. Lower the barbell vertically to just below your knees while keeping it attached to your body.
- 2. As you go down, let your hips move back first and naturally bend your knees.
- 3. When coming up, straighten your knees first and bring your hips forward.
Coach's Tips
- 1. Please be careful not to let the barbell come away from your body.
- 2. Keep your arms straight so that your elbows do not bend.
- 3. Engage your core to prevent your back from rounding.
For a full Romanian Deadlift guide with alternatives and benefits, see the Romanian Deadlift exercise guide.
How to Do Back Extension
Back Extension Muscles Worked: Back
Form
- 1. Please lower down by bending your hips while keeping your chest open.
- 2. Engage your core and come up by extending your hips.
Coach's Tips
- 1. Please be careful not to relax your core throughout the exercise.
- 2. Please keep your chest open to avoid rounding your back.
For a full Back Extension guide with alternatives and benefits, see the Back Extension exercise guide.
Frequently Asked Questions
Which is better for Back, Romanian Deadlift or Back Extension?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Romanian Deadlift and Back Extension need?
Romanian Deadlift needs a barbell, and Back Extension needs bodyweight only.
Which is easier to start with?
Back Extension is the easier place to start. Move to Romanian Deadlift once your form holds up.
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