Get Started
RDL Tri-Variation Grind
Beginner 46 min

RDL Tri-Variation Grind

Calories

370 kcal

Equipment

Dumbbell, Plyo Box, Resistance Band, Smith Machine

Intensity

—

Focus

Hamstrings, Glutes, Quads

Workout Exercises

1

Dumbbell Stiff-Leg Deadlift

8 min

Dumbbell Hamstrings

Description

A classic hip-hinge that emphasizes the hamstrings by keeping the knees only slightly bent while you lower and raise a dumbbell under control with a neutral spine.

How to perform

  1. Step 1

    Step 1

    Stand tall with your feet about shoulder-width apart and hold one dumbbell with both hands in front of your thighs. Brace your core and keep your back flat, with a soft bend in your knees. Let your shoulders stay down and back while you get ready to hinge.

  2. Step 2

    Step 2

    Hinge at your hips by pushing them straight back while keeping your knees only slightly bent. Lower the dumbbell close to your legs until you feel a strong stretch in your hamstrings, keeping your back flat and neck long. Pause briefly without letting your shoulders round.

  3. Step 3

    Step 3

    Drive your hips forward to stand back up, keeping the dumbbell close to your body. Finish tall with your glutes lightly squeezed and ribs stacked over your hips. Reset your brace and repeat with the same soft knee bend.