Kettlebell Romanian Deadlift
Equipment Needed
About This Exercise
A hip-hinge exercise using a kettlebell that targets the hamstrings, glutes, and lower back while improving posterior chain strength and flexibility.
How to Perform
- 1
Setup
Stand with your feet hip-width apart, holding a kettlebell with both hands in front of your thighs. Keep a slight bend in your knees and pull your shoulders back and down.
- 2
Hinge at the Hips
Push your hips back as if closing a car door with your backside. Let the kettlebell travel straight down close to your legs as your torso lowers. Keep your back flat and your core braced throughout.
- 3
Lower to Stretch
Continue hinging until you feel a deep stretch in your hamstrings, typically when the kettlebell reaches around mid-shin level. Keep your head in a neutral position aligned with your spine.
- 4
Drive Back Up
Squeeze your glutes and drive your hips forward to return to the standing position. Keep the kettlebell close to your body throughout and fully extend your hips at the top.
Form Tips
- •Keep the kettlebell close to your legs throughout the movement
- •Maintain a flat back - do not round your spine
- •Push your hips back rather than bending at the waist
- •Squeeze your glutes to lock out 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 kettlebell drift away from the body
- •Not hinging deep enough to fully engage the hamstrings
Primary Muscles
Secondary Muscles
Related Exercises
View all exercisesDumbbell Stiff Leg Deadlift
Glutes, Hamstrings, Lower Back
A dumbbell variation of the stiff leg deadlift that targets the hamstrings and glutes with minimal knee bend. Holding dumbbells allows for a natural hand position and greater range of motion compared to a barbell.
Stiff Leg Deadlift
Glutes, Hamstrings, Lower Back
A hip-hinge movement that targets the hamstrings and glutes by lowering the weight with minimal knee bend. Unlike the Romanian deadlift, the legs remain almost fully straight throughout, placing greater emphasis on hamstring flexibility and strength.
Dumbbell Romanian Deadlift
Glutes, Hamstrings
A hip-hinge exercise targeting the hamstrings and glutes using dumbbells.
Walking Lunges
Glutes, Hamstrings, Quadriceps
A dynamic lower body exercise where you step forward into alternating lunges while moving across the floor. Targets the quads, glutes and hamstrings while also challenging balance and coordination.
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.
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.