The hip-banded RDL (Romanian deadlift) is a great way to load your hamstrings and glutes. Having a band pulling your hips back promotes correct RDL technique. It can also be a useful extrinsic coaching cue if you're new to RDLs.
Using the setup shown here will enable you to use more band resistance. You'll be able to double up the band and have more control. Bonus: It seems to promote a better hip hinge – there's something to hinge (take a bow) over.
Of course, the band helps to add horizontal load through the hips, making it a potent butt-builder as well. To develop your hamstrings and the rest of your posterior chain, sets of 6-8 work well.
- To Hit the Hamstrings Harder: Steer clear of locking out, working a two-thirds movement at the bottom.
- To Hit the Glutes Harder: Lock out at the top with some posterior pelvic tilt for extra butt stuff.