For Legs and Glutes: Romanian Deadlift (RDL)
It’s easy to prioritize chest, arms, and even quads, but wise lifters maintain strong hips and glutes in their programs. This shouldn’t change when you train with limited equipment.
Workout A. Dumbbell RDL
- LTurn the dumbbells 45 degrees to shift more of the weight toward your center of gravity. This reduces tension on your lower back without compromising the training effect for your hams and glutes.
- Start with a soft knee bend and hinge forward at your hips while keeping a neutral spine.
- Descend with control until you reach your hip flexion end range.
- Reverse direction and lock out at your hips, not your lower back.
Do 4 sets of 10-15.
Workout B. Sumo RDL
This variation hits your hamstrings from a different angle.
- LSetup in a wide foot stance and hold the dumbbells close together with a neutral grip.
- Start with a soft knee bend and hinge forward at your hips while keeping a neutral spine.
- Descend with control until you reach your hip-flexion end range. Reverse direction and lock out at your hips, not your lower back.
Do 4 sets of 10-15.
Open Next Page To See More…
ADVERTISEMENT
[…] easiest way to build your glutes is to do bodyweight squats and lunges. But training with dumbbells will be even more effective. Strength training has proven effective in improving the upper […]