Romanian Deadlift to Calf Raise (Dumbbell)
A compound exercise combining a hip-hinge movement with a lower leg isolation to target the posterior chain. This efficient drill builds strength in the hamstrings and glutes while simultaneously developing calf size and balance.
Because this exercise demands coordination between the hip hinge and ankle extension, our AI analyzes your performance metrics to detect fatigue-induced form breakdown. If you frequently report lower back tightness, the app remembers this pain association and may suggest regressions like the standard RDL or check your recovery status. Furthermore, by integrating your HRV and sleep data, the system adjusts the load to ensure you stimulate the hamstrings without overtaxing your central nervous system on days with lower readiness.
Form Cues
- Keep a slight bend in your knees throughout the descent
- Push your hips back towards the wall behind you
- Keep the dumbbells close to your shins
- Squeeze your glutes to stand tall
- Drive high onto the balls of your feet at the top
- Don't round your lower back
- Don't let the dumbbells drift forward away from your legs
- Don't turn the movement into a squat by bending knees too much
- Don't use momentum to bounce into the calf raise
Common Mistakes
- Rounding the lumbar spine
- Squatting instead of hinging
- Rushing the transition between movements
- Lifting heels before hips are fully extended
Muscles Worked
This exercise is a powerhouse for the posterior chain, primarily engaging the hamstrings and glutes during the eccentric lengthening phase of the hinge. The transition into the calf raise specifically targets the gastrocnemius and soleus, while the erector spinae work isometrically to maintain a safe, neutral spine.
Primary
Secondary
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