I'm a PT - this simple dumbbell exercise strengthens glutes and hamstrings better than squats

If the Romanian deadlift isn't in your strength training rotation, it’s time to consider it. It's a real powerhouse for strengthening the back line of the body, from glutes to hamstrings and the muscles in the lower back. It also targets the core and boosts grip strength.

Known as the RDL, this strength-training exercise is a personal trainer's firm favourite. It's perfect for gym or home-based workouts for women in their 40s and beyond, as it boosts all-important functional fitness. All you need is a set of dumbbells. PT Edwina Jenner explains: “The Romanian deadlift is one of my favourite exercises for women in midlife because it strengthens the muscles along the back. These play an important part in how well we move, lift and remain physically capable as we age."

The Romanian deadlift is a hip-hinge exercise, so most of the movement comes from pushing your hips backwards rather than bending at your knees, as you would in a squat, she explains.

How to do a Romanian deadlift

While the move is fairly straightforward, performing it with good form is key to maximising its benefits and keeping you free from injury.

• Stand with your feet approximately hip-width apart and hold a dumbbell in each hand in front of your thighs.
• Soften your knees slightly, brace through your middle and draw your shoulders back and down.
• Standing with the weights in your hands, lower them with control, keeping your core braced and shoulders stable, and then return to standing. If it helps, imagine shutting a car door with your bottom.
• Keep the dumbbells close to your legs as you lower them.
• Lower the dumbbells only as far as you can while maintaining this position. As you push your hips backwards, you will start to feel tension building in your hamstrings.
• Stop when you feel a strong hamstring stretch or when you can no longer maintain the position.
• Push your feet through the floor and then drive your hips forwards to return to standing. Finish tall. Avoid leaning backwards or thrusting your hips excessively at the top.

Expert tip: “Depth is not the goal here,” Edwina cautions. “You should be aiming to feel the tension in the back of your thighs. The dumbbells may reach around the middle of your shins as the tension builds, though this will vary depending on your mobility and body proportions.

"If you can lower the dumbbells further, check that you are not gaining extra range by rounding your back or allowing your shoulders to fall forward.”

Benefits of the Romanian deadlift

1. Strengthens the posterior chain

The Romanian deadlift is great for strengthening the back of the whole body, known as the posterior chain. This includes the calves, hamstrings, glutes, lower- and upper-back muscles.

“The RDL is particularly effective for strengthening the hamstrings and glutes, while also challenging the muscles that stabilise and support the spine,” says the PT. “These muscles support the hips and knees and help us to maintain the strength we need for everyday life.”

2. Improves posture and stability

Good posture is a challenge for many of us living increasingly sedentary lifestyles. The RDL strengthens the muscles around the spine, so it boosts alignment and helps stabilise the trunk.

Science backs this up, too. Research shows the move effectively strengthens both hip and back muscles.

3. Enhances functional strength and mobility

A strong and healthy spine is (sorry) quite literally the backbone of functional strength, and you’ll notice moves such as the RDL garner you gains not just in the gym, but throughout everyday life, too.

“Once you understand the hip hinge, tasks such as picking up heavy shopping bags, moving furniture or awkward objects or lifting something off the floor can feel much easier and more controlled,” says Jenner. “It helps us to maintain the strength we need for everyday life.”

Once you've mastered the hip-hinge, you can transfer the movement to other glute exercises, too, like the good morning and bent-over rows, making it a must-know for anyone doing weighted workouts.

4. Boosts balance

Alongside functional strength, balance becomes increasingly important as we age, supporting longevity and independence. Studies show that the ability to stand on one leg correlates with reduced all-cause mortality, and the RDL is an excellent way to challenge and improve balance.

You can also do the RDL as a single-leg exercise, raising the intensity and increasing pressure on your bones and muscles. Bring one leg back and push through your front leg only.

5. Improves hip function and mobility

Declining oestrogen levels in menopause contribute to pain, stiffness and declining mobility as we get older. The RDL is a low-impact way to strengthen and mobilise the joint to keep it moving freely.

“This move teaches us to bend and lift by moving through the hips, while keeping the trunk stable,” says Jenner. “Mastering a hip hinge becomes increasingly important as we age.”

Standard deadlift vs Romanian deadlift

A regular or 'conventional' deadlift usually starts with the weight on the floor. It also often uses a barbell, says personal trainer and women's fitness specialist Kate Rowe-Ham. “You bend your knees more and lift the weight from the ground, whereas a Romanian deadlift starts from standing. You keep a slight bend in your knees and focus more on pushing your hips back."

If you want to focus on your glutes and the backs of your legs, Kate recommends the Romanian deadlift, and the regular deadlift for those who want to focus more on the functional movement of lifting items from the floor.

“While neither exercise is specifically better, the Romanian deadlift is often a great place to start if you work out at home, because the movement is slower and easier to control," she says. "That being said, both are excellent strength exercises, and the best choice is the one that matches your goal and feels comfortable for your body.”