Dumbbell Romanian Deadlift

Muscles involved

HamstringsGlutes

How to do it

1. Stand with feet hip-width apart, a slight bend in your knees, and hold a dumbbell in each hand in front of your thighs, palms facing you.
2. Hinging at your hips, push your glutes backward and slide the dumbbells down your shins, keeping your back flat.
3. Pause at the bottom when you feel a deep stretch in your hamstrings, just below your knees.
4. Squeeze your glutes and drive your hips forward to return to the upright starting position.

Equipment required

Mancuernas

Muscles worked

MaleFemale

HamstringsGluteus maximus

Tips

- Initiate the movement by pushing your hips back, not bending your knees. - Keep your back flat and your lats tight throughout the exercise. - Feel the stretch in your hamstrings; do not go lower if you lose this stretch. - Squeeze your glutes to drive your hips forward back to the top.

Difficulty