Dumbbell Romanian Deadlift to Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.6
- Alternate Names
- Romanian Deadlift to Squat
How to: Dumbbell Romanian Deadlift to Squat
- Stand with your feet shoulder-width apart holding a dumbbell in each hand.
- Hinge at your hips to lower the dumbbells down in front of you for the Romanian deadlift.
- Lower until you feel a stretch in your hamstrings, then return to standing.
- From the standing position, squat down by bending your knees and keeping your chest up.
- Push through your heels to return to standing, and repeat.
Common Mistakes
- Rounding the back during the deadlift.
- Not going low enough in the squat.
- Using momentum instead of controlled movement.
Modifications
- Use a lighter weight if you feel strain in your back or knees.
- Perform the movement without weights until you are comfortable.
Tips
- Keep your back straight throughout the movement.
- Engage your core to stabilize your body.
- Perform the squat motion with control; don’t let your knees cave in.
Dumbbell Romanian Deadlift to Squat Alternatives
Tags
legs
thighs
glutes
hamstrings
strength
dumbbell