Kettlebell RDL with Loop Band

PT Will Duru’s Perspective

The Kettlebell RDL with a Loop Band combines two effective training tools into one exercise.

The kettlebell develops strength through the hamstrings and glutes, while the loop band encourages you to keep your knees pushed out, increasing glute medius activation and improving hip stability.

I often use this variation with clients who want stronger glutes, better squat mechanics, and improved control during lower-body movements.

Add this exercise to your programme if you want to strengthen your posterior chain, improve hip stability, and build more powerful glutes.

About

PT Will Duru

PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).

Will has been featured in:

• Men’s Health
• The Times
• The Telegraph
• The Sun
• Men’s Fitness
• Coach
• i Newspaper

Exercise Benefits

• Builds hamstring strength
• Develops stronger glutes
• Improves hip stability
• Increases glute medius activation
• Strengthens the posterior chain
• Improves hip hinge technique
• Enhances balance and movement control

Why Train the Hamstrings and Glutes?

Your hamstrings and glutes produce the power needed for lifting, running, sprinting, jumping, and changing direction.

Training these muscles can help:

• Build stronger legs
• Improve athletic performance
• Increase lifting strength
• Support lower-back health
• Improve posture
• Reduce the risk of lower-body injuries
• Improve everyday movement

A strong posterior chain also improves your performance during squats, deadlifts, lunges, and many sports.

What Type of Workout Does This Exercise Fit Into?

The Kettlebell RDL with Loop Band works well in:

• Glute workouts
• Hamstring workouts
• Leg workouts
• Lower-body workouts
• Functional strength programmes
• Kettlebell workouts
• Athletic performance sessions
• Strength training programmes

It works best as one of the first exercises after your main squat movement.

Sample Hamstring and Glute Workout Programme

Beginner Lower-Body Workout

1. Kettlebell Goblet Squat – 3 sets × 12 reps
2. Kettlebell RDL with Loop Band – 3 sets × 10-12 reps
3. Bodyweight Reverse Lunge – 3 sets × 10 reps per leg
4. Mini Band Glute Bridge – 3 sets × 15-20 reps

Intermediate Lower-Body Workout

1. Barbell Back Squat – 4 sets × 6-8 reps
2. Kettlebell RDL with Loop Band – 4 sets × 8-10 reps
3. Bulgarian Split Squat – 3 sets × 10 reps per leg
4. Cable Kickback – 3 sets × 12-15 reps per leg
5. Standing Calf Raise – 4 sets × 15-20 reps

12REPS Coach Recommendation

I normally programme the Kettlebell RDL with Loop Band after a squat variation because your glutes and hamstrings are fresh enough to produce good force.

A balanced lower-body workout could look like:

1. Kettlebell Goblet Squat
2. Kettlebell RDL with Loop Band
3. Bulgarian Split Squat
4. Mini Band Glute Bridge
5. Standing Calf Raise

This combination develops lower-body strength, glute activation, balance, and movement quality.

Frequently Asked Questions

Is the Kettlebell RDL with Loop Band good for beginners?
Yes. It is suitable for beginners who already understand the basic hip hinge movement.

What muscles does the Kettlebell RDL with Loop Band work?
It mainly targets the hamstrings, glutes, erector spinae, adductors, core, and glute medius.

Why use a loop band?
The loop band encourages you to push your knees out, increasing glute activation and improving hip stability.

How low should I lower the kettlebell?
Lower it until you feel a stretch in your hamstrings while maintaining a flat back.

How many reps should I perform?
Perform 3 to 4 sets of 8 to 12 controlled repetitions, focusing on a slow lowering phase and a strong glute squeeze at the top.