Exercises / Hip hinge (hip dominant)
Romanian deadlift
Hip hinge (hip dominant) Dumbbell Complexity 4/5
Chronic low back pain, Osteoporosis or low bone density. The generator automatically excludes this movement for those clients.
Working position
Setup
Stand tall holding dumbbells at the thighs, knees softly bent.
Execution
Push the hips back, letting the weights travel down the legs, then stand tall.
Coaching cues
- Weights stay in contact with the legs
- Stretch through the hamstrings, not the lower back
- Finish by squeezing the glutes
Common fault
Turning it into a squat by bending the knees
Fix: Cue hips back rather than down; shorten the range.
Muscles trained
Primary: Gluteus maximus (glutes)Biceps femoris (hamstring)
Secondary: Erector spinae (spinal erectors)Semitendinosus (inner hamstring)
Regression and progression
Easier: Kettlebell deadlift
Harder: Barbell deadlift
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.