Legs · Resistance Band
Resistance Band RDL
How to do the resistance band rdl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Anchor a resistance band under both feet and hold the ends at your sides. Hinge at the hips to lower your hands down your legs while keeping your back flat, feeling the band tension build. Return to standing by squeezing your glutes and hamstrings against the band.
- 1A stretch in your hamstrings as you hinge at the hips
- 2Knees soft and back flat as band tension increases
- 3Your glutes squeezing at the top of each rep
Common mistakes
- Rounding your upper back or shoulders
- Shifting your weight onto your toes
- Hyperextending your hips at the top
Muscles worked
The resistance band rdl mainly works the hamstrings and glutes, with the lower back, calves, and quads assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- CalvesSupport
- QuadsSupport
Kovo programs the resistance band rdl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.