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Loop Band Romanian Deadlift being performed with proper form
Loop Band Romanian Deadlift demonstration video — proper form for the full movement.

How to do a Loop Band Romanian Deadlift

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
43,707
Popularity Rank
575th
Difficulty
Beginner
Hamstrings Strength
83 mSCORE 46th
Equipment Required

Workouts with Loop Band Romanian Deadlift

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Glutes

    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.

    1. Stand on one end of a loop band and hold onto the other end with both hands. 
    2. Adjust how much tension is on the band.
    3. Keep your core engaged and back straight. 
    4. Hinge your hips back, and allow your knees to bend slightly. 
    5. Pause for a moment when you feel a stretch in your hamstrings. 
    6. Drive your hips forward by engaging your glutes and hamstrings
    7. Return to the starting position.

    Alternatives & Variations to Loop Band Romanian Deadlift

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    1. 1. Dumbbell Romanian Deadlift

      Photo of Dumbbell Romanian Deadlift being performed
      97.6 mSCORESWAPPED 3,402 TIMES

      This 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.

    2. 2. Dumbbell Good Morning

      Photo of Dumbbell Good Morning being performed
      63.8 mSCORESWAPPED 2,027 TIMES

      The 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.

    3. 3. Seated Leg Curl

      Photo of Seated Leg Curl being performed
      98.8 mSCORESWAPPED 1,600 TIMES

      Seated 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.

    4. 4. Dumbbell Stiff Legged Deadlift

      Photo of Dumbbell Stiff Legged Deadlift being performed
      89.2 mSCORESWAPPED 1,056 TIMES

      Dumbbell Stiff Legged Deadlift is a variation on the more standard Romanian Deadlift. The use of dumbbells allows for a bit less stability than a barbell variation, while also giving you more freedom in your range of motion. This is a great exercise for anyone looking to improve or work towards Romanian Deadlifts.

    5. 5. Dumbbell Clean

      Photo of Dumbbell Clean being performed
      88.6 mSCORESWAPPED 905 TIMES

      Dumbbell Clean is a variation on the more standard Clean. Like other Clean variations, this is a compound, explosive movement that targets a wide range of muscle groups. The use of dumbbells makes this exercise much more accessible to anyone unfamiliar with Cleans in general as you can use lighter weight. In addition dumbbells can help more advanced lifters build stability, as well as identify and address imbalances between sides.

    6. 6. Lying Hamstrings Curl

      Photo of Lying Hamstrings Curl being performed
      95.8 mSCORESWAPPED 845 TIMES

      Lying 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.

    7. 7. Single Arm Kettlebell Deadlift

      Photo of Single Arm Kettlebell Deadlift being performed
      37.9 mSCORESWAPPED 809 TIMES

      A unilateral variation of the deadlift focusing on strength and stability. Holding the kettlebell in on hand add some instability to the movement, and increases the demand for core in order to stabilize your upper body. This exercise targets the posterior chain, particularly the hamstrings, glutes, and lower back.

    8. 8. Kettlebell Sumo Squat

      Photo of Kettlebell Sumo Squat being performed
      87.3 mSCORESWAPPED 802 TIMES

      Kettlebell 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.

    9. 9. Smith Machine Stiff-Legged Deadlift

      Photo of Smith Machine Stiff-Legged Deadlift being performed
      84.6 mSCORESWAPPED 768 TIMES

      Smith Machine Stiff-Legged 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. The use of a Smith Machine restricts your range of motion, and adds stability to the movement. This allows you to focus on exertion, or learning the movement rather than focusing on stability.

    10. 10. Deadlift

      Photo of Deadlift being performed
      98.7 mSCORESWAPPED 672 TIMES

      Deadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.