Strengthen Legs and Glutes with Single Dumbbell RDL

Single Dumbbell RDL

Rep Range

10-20

Hints

Begin with feet hip-width apart, one foot slightly in front of the other in a staggered stance. Hold the dumbbell with both hands in front of you. Keeping a slight bend in both knees, hinge at the hips, allowing the dumbbell to lower towards the ground while keeping it close to your shins. Ensure your back remains straight throughout the movement. Engage your glutes and hamstrings to return to the starting position.

Common Mistakes

Rounding the back during the forward hinge. Allowing the dumbbell to drift away from the body, which can put unnecessary stress on the lower back. Overextending or not using the hips to drive the movement.

Breathing

Inhale as you hinge forward. Exhale while returning to the starting position, activating your glutes and hamstrings.

Muscle Focus

Primary Muscles

Quads, Glutes, Erector Spinae

Secondary Muscles

Hamstrings, Adductors, Traps, Lower Back, Latissimus Dorsi

Tertiary Muscles

Core, Calves