Legs · Dumbbell
Dumbbell RDL to Squat
How to do the dumbbell rdl to squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand holding a dumbbell in each hand at your sides. Hinge at the hips into a Romanian deadlift, return to standing, then bend your knees into a full squat before rising. Flow between the hinge and the squat each rep.
- 1Feel your hamstrings stretch through the hinge
- 2Feel your quads and glutes drive out of the squat
- 3Keep your back flat across both movements
Common mistakes
- Don't round your upper back during the hinge
- Avoid letting your knees cave in the squat
- Don't rush the transition; control each phase
Muscles worked
The dumbbell rdl to squat mainly works the hamstrings, quads, and glutes, with the lower back, forearms, and calves assisting.
- HamstringsPrimary
- QuadsPrimary
- GlutesPrimary
- Lower BackSupport
- ForearmsSupport
- CalvesSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the dumbbell rdl to squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.