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Dumbbell Staggered Stance Romanian Deadlift

Dumbbell Staggered Stance Romanian Deadlift

The Dumbbell Staggered Stance Romanian Deadlift is a compound exercise that primarily targets the posterior chain, including the glutes, hamstrings, and lower back. This exercise is a variation of the traditional Romanian deadlift and is performed using dumbbells instead of a barbell, making it accessible for those who prefer or have limited access to gym equipment. The "staggered stance" refers to the positioning of the feet, where one foot is slightly in front of the other to provide stability and increase the difficulty of the exercise. This stance also helps to engage the core muscles, contributing to better overall body stability. The Dumbbell Staggered Stance Romanian Deadlift requires you to hinge at the hips, keeping your back straight and shoulders pulled back throughout the movement. This helps to avoid excessive stress on the lower back and ensures proper activation of the targeted muscles. The controlled lowering of the dumbbells towards the ground and the subsequent return to the starting position engages the muscles in a lengthened position, contributing to improved flexibility and stability in the posterior chain. By incorporating the Dumbbell Staggered Stance Romanian Deadlift into your workout routine, you can enhance your posterior chain strength, improve hip mobility, and develop a well-rounded physique. However, it's important to start with lighter dumbbells and gradually increase the load as your technique and strength improve. An ideal workout plan should combine a variety of exercises to train different muscle groups and ensure overall body balance.


  • Start by standing with your feet hip-width apart, holding a dumbbell in each hand with a neutral grip.
  • Take a step forward with one foot, keeping a slight bend in your knees.
  • Hinge at the hips and lower the dumbbells towards the ground, ensuring your back stays straight and your core is engaged.
  • Continue to lower the dumbbells until you feel a stretch in your hamstrings, while keeping your weight on the heel of your front foot.
  • Pause for a moment at the bottom of the movement, then drive your hips forward to return to the starting position.
  • Repeat the movement for the desired number of repetitions, then switch sides and repeat with the other foot forward.

Tips & Tricks

  • Maintain a neutral spine throughout the movement.
  • Engage your glutes and hamstrings to initiate the movement.
  • Focus on hinging at the hips rather than bending the knees.
  • Keep your core tight and maintain a slight bend in your knees.
  • Avoid rounding your back or arching excessively.
  • Control the movement on the way down, maintaining tension in the hamstrings.
  • Feel the stretch in your hamstrings as you lower the dumbbells.
  • Keep a stable base by distributing your weight evenly between both feet.
  • Squeeze your glutes at the top of the movement for an extra contraction.
  • Gradually increase the weight as you improve your strength and form.


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