How to do a Dumbbell Romanian Deadlift to Calf Raise

Authored by Fitbod

About Dumbbell Romanian Deadlift to Calf Raise

Sets Logged
75,002
Popularity Rank
346th
Difficulty
Beginner
Hamstrings Strength
90 mSCORE 24th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

The Dumbbell Romanian Deadlift to Calf Raise is a compound exercise that effectively combines the hamstring and glute activation of the Romanian Deadlift (RDL) with the calf-strengthening benefits of a calf raise. Holding dumbbells, the movement starts with an RDL, hinging at the hips to lower the weights while keeping the back straight, then transitions into a calf raise by lifting onto the toes at the stand-up phase. This exercise not only targets the posterior chain but also improves lower leg strength and balance, making it ideal for those looking to enhance lower body power and stability in a single, efficient movement.

  1. Grasp a dumbbell in each hand.
  2. Stand with your feet just wider than shoulder-width apart.
  3. Hold the dumbbells in front of your thighs, palms facing you.
  4. Engage your core, straighten your back, and keep your chest up to maintain proper form.
  5. Hinge your hips back, bend your knees slightly, and fold your torso forward to lower the dumbbells until you feel a stretch in your hamstrings.
  6. The dumbbells should be positioned just in front of your shins.
  7. Perform the next steps in one fluid motion.
  8. Explosively drive your hips forward by engaging your quads, glutes, and hamstrings.
  9. As you reach a standing position, engage your calves to raise yourself onto your toes.
  10. Hold this position for a moment.
  11. Return to the starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    22.5
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    30
    lbs
    40
    lbs
  • advanced
    8
    reps
    35
    lbs
    45
    lbs

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