Dumbbell Staggered-Stance Deadlift to Rotational Lunge
The Dumbbell Staggered-Stance Deadlift to Rotational Lunge is a compound exercise that mainly works the hamstrings and glutes & hips, with help from the core and lower back. You'll need: dumbbells.
Required Equipment
Dumbbell Staggered-Stance Deadlift to Rotational Lunge Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Obliques; Spinal Erectors (erector spinae)
How to do the Dumbbell Staggered-Stance Deadlift to Rotational Lunge
Movement Instructions
Setup: Begin by standing with feet in a staggered stance, with one foot slightly behind you and the weight distributed primarily on the front leg. Hold a dumbbell vertically against your chest with both hands or with arms hanging down.
Staggered Deadlift: Hinge at the hips, keeping your back flat and chest upright, lowering the dumbbell towards the ground. Ensure the front leg stays mostly straight with a slight bend in the knee. Feel the stretch in the hamstring of the front leg.
Transition: Return to the starting standing position.
Rotational Lunge: Step the back leg behind and across the front leg as you rotate your torso towards the side of the front leg, dropping into a lunge position.
Completion: Return to the initial standing position and repeat the sequence for the desired number of reps before switching sides.
Dumbbell Staggered-Stance Deadlift to Rotational Lunge FAQs
What muscles does the Dumbbell Staggered-Stance Deadlift to Rotational Lunge work?
The Dumbbell Staggered-Stance Deadlift to Rotational Lunge mainly works the hamstrings and glutes & hips, with help from the core and lower back. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Dumbbell Staggered-Stance Deadlift to Rotational Lunge?
Dumbbells.
Is the Dumbbell Staggered-Stance Deadlift to Rotational Lunge 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 Staggered-Stance Deadlift to Rotational Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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