FlexDumbbell Romanian Deadlifts
Muscles worked
- Gluteus Maximus
- Biceps Femoris (Long Head)
- Semimembranosus
- Semitendinosus
- Adductor Magnus
- Erector Spinae
- CategoryLegs
- Default target4 sets × 8–12 reps
- EquipmentDumbbells
- Movement patternHinge
- Training stylesHypertrophy, Strength
Technique
Setup
Stand with feet hip-width apart, holding dumbbells in front of your thighs. Maintain a slight bend in your knees.
Movement
Hinge at the hips by pushing your butt back as far as possible. Lower the weights close to your shins until you feel a deep stretch in your hamstrings. Drive your hips forward to stand.
Form Tip
Think of 'closing a car door with your butt.' Keep your back flat and your shoulder blades retracted; do not let the weights pull your shoulders forward.
Increase Difficulty
Perform the movement on one leg (Single-Leg RDL) or use a 3-second eccentric (lowering) phase.
Decrease Difficulty
Reduce the range of motion, stopping just below the knees, or use lighter weights.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.