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20-Minute Dumbbell Romanian Deadlift Workout for Hamstrings

20-Minute Dumbbell Romanian Deadlift Workout for Hamstrings — video by Caroline Girvan Play · 20:02

Video by Caroline Girvan on YouTube · Open on YouTube

A 15-minute block of Romanian deadlift variations (paused, full-range, one-and-a-half, pulses and staggered), 40 seconds on and 20 off, after a short spoken technique talk. Suits people who already know the hip hinge; warm up for five minutes first.

  • 20 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells
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Step by step 10

Tap a time to watch that step in the video.

  1. Form tips: open your chest, keep your neck in line with your spine and push your hips back slowly. 0:38
  2. Paused RDLs, two sets of 40 seconds on and 20 off: hold briefly at the bottom of each rep. 1:52
  3. Full-range RDLs: hips back with a slight knee bend, lowering slowly into the hamstring stretch. 3:52
  4. One-and-a-half rep RDLs: a full rep with an extra half rep at the bottom, two sets. 5:52
  5. RDL pulses at the bottom of the move, standing up for a quick reset whenever you need to. 7:52
  6. Staggered RDLs: feel the stretch in the front leg; one side, then switch. 9:52
  7. Staggered one-and-a-half rep RDLs, one side then the other. 11:52
  8. Staggered RDL pulses, one side then the other. 13:52
  9. Finisher, 20 seconds each: full-range RDLs with two dumbbells, then with one, then pulses. 15:52
  10. Cool-down: lying stretches on the mat, mainly for the hamstrings. 17:30

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Open your chest and keep your neck in line with your spine, gaze slightly down
  • Push your hips back with a slight knee bend and lower slowly into the hamstring stretch
  • On staggered RDLs feel the stretch in the front leg

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Lower back takes loadromanian deadlifts, pulses at the bottom
  • Hips takes loadromanian deadlift variations for 15 minutes
  • Wrists & hands movesholding dumbbells
  • Knees movessoft knees in every rdl

Easier option from the coach: Stand up for a short break during the pulses

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Caroline Girvan; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety