How to do a Loop Band Sumo Deadlift
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Sumo Deadlift
Target muscles worked
Instructions for Proper Form
Incorporating the wide stance of the sumo deadlift, this variation uses a loop band to provide resistance, targeting the glutes, hamstrings, and inner thighs. It's an effective lower body exercise that also engages the lower back and core, improving posture, strength, and flexibility. The loop band allows for a controlled lift, reducing strain on the spine compared to traditional weights.
- Stand with your feet as wide as comfortably possible with toes pointed slightly outward.
- Loop the band under both feet and ensure there is tension in the band at the starting position.
- Bend forward and grip the middle of the band at points that are shoulder width apart.
- Embrace your core and keep your upper body around 45 degrees from the ground.
- Pull the band upwards until you are standing upright.
- Return to the starting position and repeat.
Alternatives & Variations to Loop Band Sumo Deadlift
1. Air Squats
92.1 mSCORESWAPPED 48 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
2. Dumbbell Sumo Squat
81 mSCORESWAPPED 33 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
3. Side Lunge
79.4 mSCORESWAPPED 22 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
4. Sumo Deadlift
88.9 mSCORESWAPPED 15 TIMESSumo Deadlift is a variation on the more standard Deadlift. Like other Deadlifts, this is a compound exercise that primarily targets muscles in the rear chain (backside of the body), and especially hamstrings and glutes. While this exercise receives some criticism, it’s a perfectly valid choice for building strength, and a great addition to your leg days.
- Intermediate
- Hamstrings
- Barbells
5. Butt Kick
2 mSCORESWAPPED 14 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
6. Handle Band Squat
54.4 mSCORESWAPPED 14 TIMESIncorporating a handle band into squats adds resistance to the standard squat movement, targeting the quads, glutes, and hamstrings. This variation increases lower body strength and stability, offering a versatile and effective workout accessible anywhere.
7. Mountain Climber
74.9 mSCORESWAPPED 13 TIMESMountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.
8. Single Dumbbell Sumo Squat
86.2 mSCORESWAPPED 12 TIMESSingle Dumbbell Sumo Squat is a variation of the more standard Squat, and more specifically a Sumo Squat and Goblet Squat. Similar to other Squat variations, this compound exercise primarily targets your quads. By keeping the weight in front of your chest, you can further isolate your quadriceps. Planting your feet wider than a standard squat can help with some limitations in mobility.
9. Loop Band Back Squat
69.7 mSCORESWAPPED 11 TIMESLoop Band Back Squat is a variation of squats. Like other squats, this compound movement primarily targets the quadriceps. The use of a loop band allows for more resistance than simply body weight, especially at the top of the movement. As you descend into the squat, the tension on the loop band will decrease making this a great variation for anyone with limited mobility in a deep squat position.
10. Dumbbell Squat
94.1 mSCORESWAPPED 11 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.