Dumbbell Romanian Deadlift to Calf Raise
10 reps
Hinge down, drive your hips forward, and rise onto your toes as you reach the top.
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HAMSTRINGS
Dumbbell Romanian Deadlift to Calf Raise
This links a Romanian deadlift with a calf raise so one rep works the whole back of the leg. The hinge portion loads the hamstrings and glutes, and finishing on your toes brings the calves in and tests your balance. A time-efficient pick for lower body strength and stability.
How to do it
- 1
Hold a dumbbell in each hand, feet slightly wider than shoulder width, palms facing your thighs.
- 2
Brace your core, keep your back flat and chest tall.
- 3
Push your hips back with a slight knee bend and fold forward until you feel a hamstring stretch, dumbbells just ahead of your shins.
- 4
In one smooth motion, drive your hips forward by firing your quads, glutes, and hamstrings.
- 5
As you reach standing, press up onto the balls of your feet using your calves and hold briefly.
- 6
Lower your heels, then return to the start and repeat.