Dumbbell Romanian Sumo Deadlift
Target your inner thighs and glutes with this powerful hybrid lift. Use dumbbells to master range of motion while building serious posterior chain strength and stability with every rep.
The Dumbbell Romanian Sumo Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the quads and core. You'll need: dumbbells.
Required Equipment
Dumbbell Romanian Sumo Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
How to do the Dumbbell Romanian Sumo Deadlift
Positioning
Stand with your feet significantly wider than shoulder-width apart, toes slightly pointed outward.
Hold a pair of dumbbells in front of your thighs with an overhand or neutral grip.
Movement
Start by pushing your hips backward while maintaining a slight bend in your knees.
Keep your spine in a neutral, straight position as you lower the weights directly down between your legs.
Go down until you feel a comfortable stretch in your hamstrings, typically mid-shin level.
Engage your glutes and hamstrings to reverse the motion, pressing through your heels to return to a standing position.
Squeeze your glutes at the top without hyperextending your lower back.
Dumbbell Romanian Sumo Deadlift FAQs
What muscles does the Dumbbell Romanian Sumo Deadlift work?
The Dumbbell Romanian Sumo Deadlift mainly works the glutes & hips and hamstrings, with help from the quads and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Dumbbell Romanian Sumo Deadlift?
Dumbbells.
Is the Dumbbell Romanian Sumo Deadlift 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 Sumo Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
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