Lower body exercise
Dumbbell Romanian Deadlift
Lower bodyDumbbell0:59 demo
A dumbbell hip hinge that trains the hamstrings, glutes and posterior chain.
How to perform it
Stand with feet about shoulder-width apart and a slight bend in your knees.
Hold the dumbbells close to your legs.
Inhale as you send your hips back and lower the weights along your shins.
Exhale as you drive your hips forward to stand.
Coaching cues
- Keep the dumbbells close to your legs
- Hips move back, not down
- Keep your spine neutral
- Stand tall at the top
Make it easier
Use lighter dumbbells and a shorter range.
Make it harder
Add load or slow the lowering.
What it trains
HamstringsGlutesHip hingePosterior chain
Programming
8–12 reps, 2–4 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More lower-body exercises
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