Romanian deadlifts (RDLs) are a staple in any well-structured physique or strength training program. When done correctly, they’re a powerhouse for building glutes and hamstrings while reinforcing proper hip hinge mechanics. But I’ve had a few clients and coaches recently ask: What happens if you elevate your heels during an RDL? It’s a small tweak—but one that can have a big impact on biomechanics and muscle recruitment.
Let’s break it down.
The Role of Moment Arms in RDLs
To understand what’s really going on, we need to talk about moment arms—the horizontal distance between a joint (in this case, the hip) and the load (the barbell). The longer the moment arm at the hip, the more torque the glutes and hamstrings must generate to lift the weight. That’s physics 101.
In a traditional RDL with flat feet, the bar moves away from the hips as you hinge, creating a longer moment arm. That’s exactly what we want if we’re trying to maximize hip loading and recruit the posterior chain, especially the glute max.
What Happens When You Elevate Your Heels?
Elevating your heels shifts your center of mass forward. You’ll likely find yourself naturally adopting a more upright torso position—which may feel easier or more comfortable, especially if you’re limited in ankle mobility or hamstring flexibility.
But here’s the kicker: this change in body position reduces the hip moment arm. The bar now tracks closer to the vertical line of your hips, meaning your glutes and hamstrings don’t have to work as hard to extend the hip. In other words, you’ve just taken your strongest hip hinge builder and watered it down.
Biomechanical Trade-Offs
Let’s look at the implications more closely:
- Shorter Hip Moment Arm: Less torque = less glute and hamstring demand.
- Increased Knee Flexion: You’ll often bend the knees slightly more, shifting some of the load to the quads and taking tension off the hamstrings.
- Reduced Hamstring Stretch: With more knee bend and a more upright torso, you won’t get the same stretch-mediated hypertrophy stimulus.
- Lower Back Relief: On the plus side, the shorter torso lean can reduce shear forces on the lumbar spine—useful if someone has lower back issues.
So When Would I Use Heel-Elevated RDLs?
I’d rarely program them as a direct replacement for conventional RDLs if the goal is max strength or hypertrophy of the posterior chain. But there are some niche uses:
- Mobility Workarounds: For those with tight hamstrings or poor ankle mobility who can’t maintain a neutral spine.
- Glute-Focused Workouts: If you want to slightly reduce hamstring dominance and bias the glutes, especially if combined with other glute-dominant movements.
- Deloading the Spine: As a regression or lower-load option in a deload week or rehab scenario.
Final Word
Elevating your heels during RDLs changes the lift. It shortens the hip moment arm, reduces loading on the glutes and hamstrings, and shifts mechanics in a way that makes it not quite an RDL anymore. That doesn’t make it wrong—it just makes it different. Use the variation when it suits your goals, but don’t fool yourself into thinking it’s the same exercise.
If you want to train the posterior chain like it owes you money, ditch the wedge, own the hinge, and keep those heels flat.
Stay strong,
Gareth
P.s., Fancy an entire week of focused training written by me, for FREE? For the Women’s plan click HERE. For the Men’s plan (what I personally follow) click HERE. See you on the inside!
