Dumbbell Romanian Deadlift to Squat

Starting Position:
1. Stand upright with your feet shoulder-width apart.
2. Hold a dumbbell in each hand with your palms facing your body.
3. Keep your arms fully extended, holding the dumbbells at your thighs.

Movement Instructions:
1. Dumbbell Romanian Deadlift:
- Hinge at your hips while keeping a slight bend in your knees, lowering the dumbbells down towards your shins.
- Keep your back straight and shoulders pulled back. Do not round your back.
- Lower the dumbbells until you feel a stretch in your hamstrings (the back of your thighs).
- Pause for a moment.

2. Return to Standing:
- Push through your heels to return to the starting position, driving your hips forward and standing tall.
- Make sure to engage your glutes (the muscles in your butt).

3. Transition to Squat:
- Once you are standing, lower your body into a squat.
- To do this, push your hips back and bend your knees, keeping the dumbbells close to your chest.
- Aim to lower your body until your thighs are parallel to the ground or as low as is comfortable for you.

4. Return to Standing:
- Push through your heels to rise back to a standing position, straightening your legs while bringing the dumbbells back to your sides.

Tips:
- Keep your core engaged throughout the exercise to protect your lower back.
- Focus on smooth and controlled movements rather than rushing through the repetitions.
- If you're new to this exercise, start with lighter weights to master the technique before increasing the load.