Dumbbell Sumo RDL
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Hip-Dominant
Posterior Chain
Strength
Dumbbell-Based
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Kettlebell or Dumbbell
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Intermediate
Overview
The Dumbbell Sumo RDL is a unilateral-load, posterior chain movement that emphasizes the glutes, hamstrings, and adductors through a wide-stance hinge pattern. Holding one dumbbell with both hands between your legs allows for a stable load while reinforcing proper hip hinge mechanics and increasing lower body strength and mobility.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
SECONDARY:
Adductors
Erector spinae
Core stabiliizers
STEP-BY-STEP INSTRUCTIONS
Stand with your feet wider than shoulder-width apart, toes slightly turned out (sumo stance).
Hold one dumbbell vertically with both hands, arms hanging straight down in front of you.
Brace your core and retract your shoulder blades.
Begin by hinging at the hips-push your hips back while keeping your knees soft.
Lower the dumbbell along the midline of your body, maintaining a flat back and upright chest.
Stop when your torso is nearly parallel to the floor or until you feel a strong stretch in your hamstrings.
Drive through your heels, squeeze your glutes, and return to the start position.
Repeat for the desired number of reps.
Benefits
Strengthens the posterior chain with focused glute and hamstring engagement
Encourages proper hinge mechanics with a manageable load
Improves flexibility in hamstrings and adductors
Reduces spinal load compared to barbell variations
COACHING CUES
Push your hips back and keep your chest lifted
Hold the dumbbell tight and keep it close to your center line
Don’t squat-this is a hinge
Squeeze your glutes hard at the top
Notes
The Dumbbell Sumo RDL is a hip-dominant strength exercise that uses a wide stance and a single dumbbell to target the glutes, hamstrings, and inner thighs. It's an accessible, effective movement for improving posterior chain strength and hip mobility, making it valuable for both strength training and injury prevention.