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Hamstrings · Intermediate

Dumbbell Death March

Hip-hinge drill training glutes and hamstrings with a braced torso.

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Dumbbell Death March demonstration

Exercise overview

Training details

HamstringsGlutesCore

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall holding a dumbbell in each hand with your feet about hip width and knees slightly bent.
  2. 02Take a short step forward and shift most of your weight onto the lead leg.
  3. 03Hinge at the hips while the rear leg trails lightly and the dumbbells descend beside the front leg.
  4. 04Stop when the lead hamstring is loaded and your spine remains neutral, then drive your hips forward to stand.
  5. 05Step directly into the next repetition with the opposite leg and continue alternating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Death March

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Good MorningComparable substituteSingle-Leg Romanian DeadliftComparable substituteDumbbell Romanian Deadlift

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