Dumbbell Romanian Deadlift to Squat
Strengthen your posterior chain and legs! Combines RDL and squat for a full-body burn. Level up your fitness today!
The Dumbbell Romanian Deadlift to Squat is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the quads and lower back. You'll need: dumbbells.
Required Equipment
Dumbbell Romanian Deadlift to Squat Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris); Spinal Erectors (erector spinae)
Dumbbell Romanian Deadlift to Squat Variations and Alternatives
How to do the Dumbbell Romanian Deadlift to Squat
Starting Position:
Stand upright with your feet shoulder-width apart.
Hold a dumbbell in each hand with your palms facing your body.
Keep your arms fully extended, holding the dumbbells at your thighs.
Movement Instructions:
1. Dumbbell Romanian Deadlift:
Hinge at your hips while keeping a slight bend in your knees, lowering the dumbbells down towards your shins.
Keep your back straight and shoulders pulled back. Do not round your back.
Lower the dumbbells until you feel a stretch in your hamstrings (the back of your thighs).
Pause for a moment.
Return to Standing:
Push through your heels to return to the starting position, driving your hips forward and standing tall.
Make sure to engage your glutes (the muscles in your butt).
Transition to Squat:
Once you are standing, lower your body into a squat.
To do this, push your hips back and bend your knees, keeping the dumbbells close to your chest.
Aim to lower your body until your thighs are parallel to the ground or as low as is comfortable for you.
Return to Standing:
Push through your heels to rise back to a standing position, straightening your legs while bringing the dumbbells back to your sides.
Tips:
Keep your core engaged throughout the exercise to protect your lower back.
Focus on smooth and controlled movements rather than rushing through the repetitions.
If you're new to this exercise, start with lighter weights to master the technique before increasing the load.
Dumbbell Romanian Deadlift to Squat FAQs
What muscles does the Dumbbell Romanian Deadlift to Squat work?
The Dumbbell Romanian Deadlift to Squat mainly works the glutes & hips and hamstrings, with help from the quads and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Dumbbell Romanian Deadlift to Squat?
Dumbbells.
Is the Dumbbell Romanian Deadlift to Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Romanian Deadlift to Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Romanian Deadlift to Squat variations and alternatives?
Similar exercises include the Bodyweight Romanian Deadlift with Bicep & Kickback Curl, Dumbbell Power-Clean, Dumbbell Calf Hold Squat Raise and Dumbbell Staggered-Stance Romanian Deadlift.
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