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Dumbbell Sumo Squat to Romanian Deadlift
A compound lower-body exercise combining a wide-stance sumo squat and hip-hinge Romanian deadlift with dumbbells, targeting glutes, hamstrings, and adductors to build posterior chain strength and hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Lower Back, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Adductors
7/10Adductor Longus, Adductor Magnus
Quads
5/10Rectus Femoris
Lower Back
4/10Erector Spinae
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet wider than shoulder-width, toes at 45 degrees out. Hold dumbbells at sides or one goblet-style in front, chest up, core braced, knees soft.
- Bend knees and hips to lower into sumo squat until thighs parallel to floor, keeping weights close.
- From squat bottom, hinge at hips by pushing glutes back, lowering weights toward shins with soft knees.
- Lower until torso nearly parallel to ground or hamstring stretch, maintaining neutral spine.
- Drive hips forward to stand, squeezing glutes at top.
- Repeat sequence for reps.
Coaching Tips
Form Cues
- Knees track over toes
- Hinge from hips, not back
- Chest up, core tight
- Weights close to legs
- Squeeze glutes at top
Breathing
Inhale during squat and hinge descent; exhale as you drive hips forward to stand.
Tempo
3-0-1
Range of Motion
Squat to thighs parallel; hinge to torso near parallel or hamstring stretch without back rounding.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use lighter weights if poor hip mobility
- Stop if sharp pain in knees or back
Spotting
Not typically needed; use mirrors for form check or perform in open space.
Common Mistakes
- Rounding lower back during hinge
- Knees caving inward
- Rushing the descent
- Incomplete hip extension at top
When to Avoid
- Acute lower back injury
- Hip impingement
Flexibility Needed
- Adequate hip external rotation
- Ankle dorsiflexion for squat depth
Build Up First
- Master sumo squat form
- Master Romanian deadlift hinge
Also known as
Sumo Squat RDL Combo, Dumbbell Sumo to RDL, Wide Stance Squat Deadlift
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