Hip hinge · Dumbbells
Dumbbell RDL
The Dumbbell RDL is a hip hinge for the hamstrings and glutes, done with dumbbells.
The animated figure highlights the muscles worked.
How to do it
- Soft knees that stay still
- Hips back, dumbbells slide along your legs
- Flat back; drive your hips forward to stand
Sets and reps
How the 6 BindTrue programs that use it dose the Dumbbell RDL:
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 90 s to 2 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Glute Builder Glutes C: 3 × 10–12 · 4 days a week
- 6-Week Fresh Start Full Body B: 3 × 10–12 · 3 days a week
- Heavy-Duty Kickstart Full Body A: 3 × 10–12 · 3 days a week
- Home Iron Full Body B: 4 × 8–12 · 3 days a week
- Push Pull Legs · 3 Days Legs: 3 × 8–12 · 3 days a week
- Glutes & Tone Glutes A: 3 × 10–12 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.