The Dumbbell Split Stance Romanian Deadlift (Internal Rotation Focus) with Step Up is a compound exercise that targets the posterior chain, with a focus on the hip internal rotators. This movement combines the hip hinge of the RDL with the dynamic step-up, providing a comprehensive lower body and stability challenge.

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Muscles Targeted:

• Primary: Hamstrings, Glutes, Erector Spinae
• Secondary: Quadriceps, Adductors, Calves

Equipment Needed:

• Dumbbells
• Step or Bench

Exercise Description:

1. Setup: Hold a dumbbell in each hand, arms hanging at your sides, and stand facing a step or bench.
2. Split Stance Position: Take a step back with your right foot, positioning it behind you, and assume a split stance with the left foot forward.
3. Internal Rotation Focus: Rotate your right hip slightly inward (internal rotation) while maintaining the split stance position.
4. Hip Hinge (RDL): Initiate the movement by hinging at the hips, lowering the dumbbells towards the ground while keeping your back straight and chest lifted.
5. Step Up: As you reach the bottom of the RDL, push through the left foot to stand up, simultaneously lifting the right knee in front of you.
6. Complete the Step Up: Place the right foot onto the step or bench, fully extending the hip and knee.
7. Reverse the Movement: Step back down with the right foot, returning to the split stance position.
8. Complete Repetitions: Perform the desired number of repetitions with the left foot forward, then switch to the right foot forward for the next set.

Tips:

• Maintain a neutral spine throughout the movement.
• Keep the core engaged to stabilize the pelvis.
• Control the descent during the RDL and focus on balance during the step-up phase.
• Adjust the step or bench height based on your fitness level and comfort.

Variations:

• Unilateral Focus: Perform all repetitions on one leg before switching to the other for a unilateral emphasis.
• External Rotation Focus: Experiment with externally rotating the hip instead of internally rotating for variation.

Benefits:

• Targets the hamstrings, glutes, and lower back with the RDL.
• Engages the quadriceps, calves, and hip flexors during the step-up.
• Challenges hip internal rotators for enhanced muscle activation.

Incorporate the DB Split Stance RDL (IR Focus) + Step Up into your lower body training routine to improve strength, stability, and mobility in a compound movement.