How to do a Loop Band Romanian Deadlift
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Loop Band Romanian Deadlift
Workouts with Loop Band Romanian Deadlift
Target muscles worked
Instructions for Proper Form
Targeting 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.
- Stand on one end of a loop band and hold onto the other end with both hands.
- Adjust how much tension is on the band.
- Keep your core engaged and back straight.
- Hinge your hips back, and allow your knees to bend slightly.
- Pause for a moment when you feel a stretch in your hamstrings.
- Drive your hips forward by engaging your glutes and hamstrings
- Return to the starting position.
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Generate My PlanAlternative Exercises to Loop Band Romanian Deadlift
1. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 3,315 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.
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2. Dumbbell Good Morning
63.8 mSCORESWAPPED 2,216 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.
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3. Seated Leg Curl
98.8 mSCORESWAPPED 1,677 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.
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4. Dumbbell Stiff Legged Deadlift
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5. Dumbbell Clean
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6. Lying Hamstrings Curl
95.8 mSCORESWAPPED 865 TIMESLying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.
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7. Single Arm Kettlebell Deadlift
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8. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 845 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
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9. Smith Machine Stiff-Legged Deadlift
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10. Kettlebell Swing
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