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Dumbbell Plie Squats with Romanian Deadlifts is by far one of my favorite glute combinations! Not only is it highly effective, but you will definitely get your glutes fired up first round! Plie squats take more of a wider stance, isolating those glutes are effective, but tapping it out even more incorporating Sumo Deadlifts is another level. Using either a kettlebell or a set of dumbbells, going heavy or light, depending on your strength level, will get you the gains you desire in no time. I like to start off light in weight and then gauge it from there. 10-15 repetitions 3-4 sets will suffice.

▫️Stand with your feet wider than hip-width apart and turn your feet out, externally rotating your hips.

▫️With your hands holding your weight, push your hips back and squat down, keeping your back straight and your upper body lifted.

▫️Slowly stand up, making sure you engage those glutes.

▫️Then, take a deep breath and engage your core, and send your hips back to find your hinge position. Keeping a neutral spine and neck position, reach for the kettlebell with both hands and load your lats. You should feel tension in your adductors (the inside of your legs) as well as in your hamstrings.

▫️Drive your hips forward to full extension. Exhale at the top of the movement with the kettlebell between your legs.

▫️Maintaining tension in your core and with lats still loaded, return to your starting position by sending your hips back and hinging to return the kettlebell to the ground under your hips. 

▫️Repeat.





Muscles Worked: Glutes, quads, hamstrings, lats, core, and spinal erectors.




Enjoy!! 🤗




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