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Hamstrings · Intermediate

Dumbbell Rear Foot Elevated Romanian Deadlift

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

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Dumbbell Rear Foot Elevated Romanian Deadlift demonstration

Exercise overview

Training details

HamstringsGlutes

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold the dumbbells at your sides and rest the rear foot lightly on a stable bench behind you.
  2. 02Shift most of your weight onto the front foot, soften the front knee, and square your hips.
  3. 03Push your hips backward as you hinge and guide the dumbbells down beside the front leg.
  4. 04Stop when the front hamstring is strongly loaded or before your back rounds or pelvis rotates.
  5. 05Drive the front hip forward to return to standing while using the rear foot only for balance.

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Variations

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

Easier regressionBody Weight Rear Foot Elevated Romanian DeadliftRelated variationDumbbell Single Leg Hand Supported Romanian DeadliftRelated variationSingle-Leg Romanian Deadlift

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Alternatives

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

Comparable substituteBand Single-Leg Romanian Deadlift with Single-Arm RowComparable substituteAlternating Dumbbell Forward LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse Lunge

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