Exercise library
Dumbbell Romanian Deadlift
Hamstrings · Hinge
HingeCompound
A hip hinge holding dumbbells that loads the hamstrings and glutes through a controlled stretch.
- Difficulty
- Easy
- Tracking
- Measured in reps
Muscles worked
HamstringsGlutesBack
Equipment
Dumbbell
How to do it
- Stand with your feet hip width holding a dumbbell in each hand in front of your thighs.
- Soften your knees, brace your core and set your back flat.
- Push your hips back and slide the dumbbells down the front of your legs until you feel a hamstring stretch.
- Drive your hips forward to stand tall, squeezing your glutes at the top.
Coaching cues
- Keep the weights close to your legs the whole way, letting them drift forward strains your back.
- Depth is set by your hamstrings, stop as soon as your back wants to round.