Legs & glutes
Dumbbell Romanian deadlift
A hip hinge with dumbbells — builds the back of the legs and teaches safe lifting.
Intermediate Low impact
How to do it
- Stand with feet hip-width apart, a dumbbell in each hand in front of your thighs.
- Soften your knees slightly and keep them there.
- Push your hips back, letting your body tip forwards with a long, flat back, sliding the weights down the front of your legs.
- Lower until you feel a stretch in the back of your thighs — usually around knee height or just below.
- Drive your hips forward to stand tall, squeezing your glutes.
Form tips
- Imagine shutting a car door with your bottom.
- Keep the weights close to your legs.
- Neck in line with your spine.
Common mistakes
- Rounding the back to reach lower.
- Turning it into a squat by bending the knees a lot.
Easier and harder
Make it easier
Use a broom handle or very light weights to learn the hinge.
Make it harder
Use heavier weights or try a single-leg version holding a chair.
