Banded Dumbbell Sumo RDL

• CATEGORY

  Posterior Chain

  Glute + Hamstring Development

  Anti-Flexion Core

  Resistance Band Training

• EQUIPMENT NEEDED

  Dumbbell

  Resistance Band (anchored at hip height)

• LEVEL

  Intermediate

Overview

The Banded Dumbbell Sumo RDL is a posterior chain powerhouse designed to strengthen the glutes and hamstrings while reinforcing hip hinge mechanics. Adding a resistance band anchored at hip height increases the demand for glute engagement and core control, making this variation particularly effective for building tension and reinforcing a strong hip drive. The wide stance further emphasizes inner thigh activation, making this a comprehensive lower body movement.

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Muscles Worked

PRIMARY:

• Gluteus maximus

• Hamstrings

SECONDARY:

• Erector spinae

• Adductors

• Core stabiliizers

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STEP-BY-STEP INSTRUCTIONS

1. Anchor a resistance band at hip height and step into it, positioning it around your hips.

2. Walk forward until there is noticeable tension in the band and place a dumbbell on the ground between your feet.

3. Stand with feet slightly wider than shoulder-width (sumo stance), toes slightly turned out.

4. With a neutral spine and engaged core, hinge at the hips to lower your torso and pick up the dumbbell with both hands.

5. Stand tall by driving your hips forward against the resistance of the band.

6. Slowly hinge back, maintaining tension in the hamstrings and glutes, then repeat.

7. Keep the dumbbell close to your body throughout the movement.

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Benefits

• Enhances glute and hamstring strength under constant tension

• Trains hip extension mechanics with added resistance from the band

• Reinforces neutral spine and hip hinge technique

• Improves posterior chain resilience for athletes and everyday movers

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COACHING CUES

• Push your hips back and keep your chest lifted

• Keep your spine long and chest proud as you hinge

• Use the band to feel your glutes pull you forward

• Control the descent so the weight doesn’t pull you down

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Notes

The Banded Dumbbell Sumo RDL delivers targeted glute and hamstring development with continuous resistance that mimics functional, real-life loading. A must-have for posterior chain strength, injury prevention, and improving hinge patterning under load.