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Mini Loop Band Single-Leg RDL with Row
A unilateral hip hinge combined with a horizontal row using a mini loop band that targets hamstrings, glutes, and upper back for improved strength, balance, and posture; ideal for functional training.
About Exercise
Equipment
Loop Bands
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Shoulders, Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max, Glute Medius
Lats
7/10Teres Major
Lower Back
6/10Erector Spinae
Shoulders
4/10Rear Delts
Abs
4/10Transverse Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on one leg with the mini loop band looped around the arch of your standing foot and held in the same-side hand. Shift weight to the standing leg, lifting the other slightly behind you.
- Hinge at hips, pushing glutes back while extending free leg backward.
- Lower torso until you feel hamstring stretch, keeping back flat.
- Pull band toward torso by driving elbow back and squeezing shoulder blade.
- Return to upright by squeezing glute of standing leg.
- Extend arm forward to starting position.
- Lower free leg if needed, maintaining balance.
Coaching Tips
Form Cues
- Keep back flat
- Hinge from hips
- Squeeze shoulder blade
- Core tight
- Eyes forward
- Balance on standing leg
Breathing
Inhale as you hinge forward; brace core and exhale as you return upright and row.
Tempo
3-1-1
Range of Motion
Hinge until torso is near parallel to floor or hamstring stretch is felt; full arm extension to retraction in row.
Safety
Safety Notes
- Inspect band for damage before use
- Avoid stretching band more than twice its length
- Maintain spinal neutrality to protect back
- Use support if balance is poor
- Consult professional if back or knee issues exist
Spotting
Not typically needed; use wall or chair for self-support if balance challenged.
Common Mistakes
- Rounding back during hinge
- Leaning forward excessively
- Using momentum in row
- Allowing knee to bend too much
- Losing balance by shifting weight
When to Avoid
- Acute lower back pain
- Hamstring strains
- Severe balance issues
Flexibility Needed
- Adequate hip hinge mobility
- Ankle stability for single-leg stance
Build Up First
- Master basic bilateral RDL
- Familiarity with single-leg balance
- Proper rowing form
Also known as
Banded Single-Leg Romanian Deadlift Row, Loop Band Single Leg Deadlift with Pull, Mini Band Unilateral RDL Row
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