How to do a Bodyweight Kneeling Banded Deadlift
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Bodyweight Kneeling Banded Deadlift
Target muscles worked
Instructions for Proper Form
Bodyweight Kneeling Banded Deadlift is a variation on the more standard Deadlift. This compound exercise primarily targets the glutes, hamstrings, and lower back. By performing this exercise while kneeling and using a loop band, you introduce instability and resistance, which can help improve muscle activation, balance, and stability. This is an excellent exercise for beginners and those with mobility limitations.
- Secure a loop band to a stable anchor point.
- Kneel on the ground, facing away from the anchor point—feet closer to it.
- Position the other end of the loop band around your hips.
- Adjust the tension in the resistance band by moving closer or farther away from the anchor point.
- Hinge your hips back, and lean forward slightly, maintaining the tension on the band.
- Engage your glutes and hamstrings to drive your hips forward.
- Return to the starting position.
Alternatives & Variations to Bodyweight Kneeling Banded Deadlift
1. Loop Band Deadlift
43.9 mSCORESWAPPED 218 TIMESA compound exercise, the Loop Band Deadlift focuses on the posterior chain, including the hamstrings, glutes, and lower back. Using a loop band offers progressive resistance, improving form and strength over traditional deadlifts.
2. Loop Band Good Morning
51.2 mSCORESWAPPED 207 TIMESThis exercise is a variation on Good Mornings. Like Good Mornings, this exercise is a compound exercise that primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. Using a Loop Band to add resistance allows you to have more resistance at the top of the movement than the bottom.
3. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 161 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
4. Loop Band Romanian Deadlift
55.3 mSCORESWAPPED 129 TIMESTargeting the posterior chain, including the hamstrings, glutes, and lower back, this variation uses a loop band to add resistance to the hinge movement. The band's tension increases as you stand, mimicking the resistance profile of traditional weightlifting while being gentler on the lower back. This exercise improves flexibility, strength, and posture, making it a valuable addition to lower body and core training routines.
5. Dumbbell Good Morning
63.8 mSCORESWAPPED 106 TIMESThe Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.
6. Bear Crawl
6.1 mSCORESWAPPED 98 TIMESBear Crawl is a compound, bodyweight exercise that primarily targets the core, shoulders, and legs. By moving on all fours, you engage multiple muscle groups simultaneously while also enhancing coordination and stability. This exercise adds an element of cardio, making it a great way to build endurance and functional strength, with practical benefits for overall body control and movement.
7. Seated Leg Curl
98.8 mSCORESWAPPED 79 TIMESSeated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
8. Single Leg Romanian Deadlift
80.8 mSCORESWAPPED 65 TIMESSingle Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.
- Intermediate
- Hamstrings
- Dumbbells
9. Single-Leg Cycles
12.5 mSCORESWAPPED 63 TIMESSingle-Leg Cycles is a core-centric, bodyweight exercise that targets the abdominals and hip flexors. By pedaling your legs in a cycling motion, you maintain continuous tension in these muscle groups. Performing the exercise one leg at a time can help improve coordination and balance, as well as ensure balanced muscle development by addressing any potential imbalances between sides.
10. Mini Loop Band Glute Bridge
20.3 mSCORESWAPPED 58 TIMESThis exercise is a variation on the more standard Glute Bridge. Like other glute bridges, this exercise is performed as a hold, and primarily targets the glutes and hamstrings. By adding a mini loop band around, and just above the knee, you can further recruit smaller muscles around your hips, and get better muscle activation in general.