Banded Romanian Deadlift

A Romanian deadlift using a loop band, ideal for warm-ups and learning the hip-hinge pattern.

How to do it

1. Stand on a loop band with both feet and grip the top of the band.
2. Set feet hip-width with a soft bend in the knees.
3. Hinge at the hips, sliding the hands down the legs.
4. Lower until you feel a stretch in the hamstrings.
5. Drive the hips forward to return to standing.

Tips

• Keep the band close to the legs throughout.
• Stop at the bottom of your clean range — no rounded back.
• The movement is a hinge, not a squat — knees barely bend.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Erector spinae