Dumbbell Romanian Deadlift
Equipment Needed
About This Exercise
A hip-hinge exercise targeting the hamstrings and glutes using dumbbells.
How to Perform
- 1
Setup
Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs with palms facing your body. Pull your shoulders back and maintain a slight bend in your knees.
- 2
Initiate the Hinge
Push your hips back while keeping your back flat. Let the dumbbells travel down the front of your legs, keeping them close to your body. Your weight should shift to your heels.
- 3
Bottom Position
Continue hinging until you feel a strong stretch in your hamstrings, typically when the dumbbells reach mid-shin level. Keep your back flat and core braced throughout.
- 4
Drive Up
Squeeze your glutes and drive your hips forward to return to standing. Push through your heels and keep the dumbbells close to your legs. Stand tall at the top without leaning back.
Form Tips
- •Keep your back flat - do not round your spine
- •Push your hips back, not down
- •Keep the dumbbells close to your legs throughout
- •Squeeze your glutes hard at the top
Common Mistakes to Avoid
- •Rounding the lower back during the descent
- •Bending the knees too much, turning it into a squat
- •Letting the dumbbells drift away from the body
- •Not hinging deep enough to feel the hamstring stretch
Primary Muscles
Secondary Muscles
Related Exercises
View all exercises
Kettlebell Romanian Deadlift
Glutes, Hamstrings
A hip-hinge exercise using a kettlebell that targets the hamstrings, glutes, and lower back while improving posterior chain strength and flexibility.
Bird Dog
Core, Glutes
A core stability exercise that strengthens the abs, lower back, and glutes by extending opposite arm and leg from a tabletop position.
Superman Pulse
Glute Maximus, Glutes, Lower Back
Banded glute activation exercise that targets the gluteus maximus.
Banded Glute Bridge
Glute Medius, Glutes
A glute-focused exercise that adds resistance band tension to the standard glute bridge, increasing glute activation at the top of the movement.
Bodyweight Split Squat
Glutes, Quadriceps
A unilateral compound exercise that targets the quads, glutes and hamstrings.
Bodyweight Squat
Glutes, Quadriceps
A fundamental lower body exercise that targets the quadriceps, glutes, and hamstrings using only your body weight.
Try Strong Curves Free for 7 Days
Get full access to home and gym workouts, recipes, progress tracking & our supportive community.
Start Your Free TrialCancel anytime.