Dumbbell Romanian Deadlift

A hip-hinge movement with dumbbells and soft knees, loading the hamstrings and glutes through a controlled stretch.

How to do it

1. Stand holding dumbbells in front of your thighs with a soft knee bend.
2. Hinge at the hips and push your glutes back.
3. Lower the dumbbells along your legs until you feel a hamstring stretch.
4. Keep your back flat and shoulders pulled back.
5. Drive your hips forward to return to standing.
6. Repeat for the desired number of reps.

Tips

• Keep your knee angle constant; the movement is a hinge, not a squat.
• Tuck your chin slightly to keep your spine in one straight line.
• Squeeze your glutes at the top without leaning backward.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Erector spinae, Forearm flexors