Dumbbell Romanian Deadlift to Squat
The Dumbbell Romanian Deadlift to Squat is a compound exercise that targets multiple muscle groups.
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Hinge at the hips, lowering the dumbbells along your legs while keeping a slight bend in your knees.
- Lower until you feel a stretch in your hamstrings, then return to standing.
- Immediately transition into a squat by bending your knees and lowering your hips.
- Push through your heels to return to standing, completing one repetition.
How to perform the Dumbbell Romanian Deadlift to Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Romanian Deadlift to Squat using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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