Dumbbell Romanian Deadlift
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- MusclesBack, Glutes, Legs
- EquipmentDumbbell
- LevelIntermediate
How to do it
- Stand with feet hip-width apart, holding dumbbells in front of your thighs.
- Soften your knees slightly and keep them in that position.
- Push your hips back, sliding the dumbbells down the front of your legs with a flat back.
- Lower until you feel a strong stretch in your hamstrings, usually just below the knees.
- Drive your hips forward to stand tall, squeezing your glutes.
Coaching tips
- Imagine closing a car door behind you with your hips.
- Keep the weights touching or close to your legs.
- Do 8–12 reps with a slow lowering phase.
Common mistakes
- Rounding the back to reach lower.
- Turning it into a squat by bending the knees too much.
- Leaning back at the top.
Want a plan built around exercises like this?
Coach Maxim will check your form, set your weights and build a program for your goals.
Book a free consultationStop if you feel sharp pain. If you have an injury or a medical condition, check with your doctor before starting a new exercise.
