hamstrings · Dumbbell · Beginner
Dumbbell Romanian Deadlift
The dumbbell Romanian deadlift is a hip hinge with the dumbbells held in front of the thighs. It stretches the hamstrings and glutes under load on every rep and needs very little equipment.
Why it's in a glute program: The home-friendly version of the best hinge for glutes and hamstrings.
How to do the dumbbell romanian deadlift
- Grasp a couple of dumbbells holding them by your side at arm's length.
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
Form cues
- Push the hips back until you feel the stretch behind the thighs.
- Dumbbells slide down the legs, never drift forward.
- Squeeze the glutes to stand up.
Muscles worked
Primary: hamstrings. Movement pattern: hip hinge. Equipment: dumbbell.
Programs that use the dumbbell romanian deadlift
In Glute Max this exercise appears in 4 of the coach-built programs, including Home Glute Overdrive — 5 Day, Home Peach Project — 3 Day, Home Peach Starter — 3 Day. Every program shows the animated form guide above on the workout screen.
