Legs
DB Romanian DeadliftAngkat Mati Romania DB
A hip hinge with dumbbells that works the hamstrings and glutes hard with very little equipment.
How to do it
Setup. Stand with dumbbells in front of your thighs, knees slightly bent.
- Push your hips back and slide the dumbbells down your legs.
- Stop when you feel a strong stretch in your hamstrings, usually around mid-shin.
- Drive your hips forward to stand up.
Most common mistake
Bending your knees more and more so it turns into a squat.
Coach's tip
Keep the dumbbells touching your legs all the way.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 8-10 reps | 90s |
| Intermediate | 3 sets | 10-12 reps | 90s |
| Advanced | 4 sets | 10-12 reps | 90s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places db romanian deadlift on the right days with the right volume for your level.
Build my planMore legs exercises
Bodyweight Squats
The base pattern for every leg exercise. Learn it well and everything else gets easier.…
Learn moreLunges
A single-leg exercise that builds legs and balance and evens out strength between sides.…
Learn moreGlute Bridge
Lifting your hips from the floor to strengthen the glutes, which protect your lower back and knees.…
Learn more