Resistance Band Deadlift
A resistance band deadlift mimics the barbell deadlift using bands to target glutes, hamstrings, and lower back for building posterior chain strength and stability; ideal for home workouts with variable resistance increasing through the lift.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
7/10Erector Spinae
Quads
5/10Rectus Femoris
Abs
4/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand on the center of a long loop resistance band with feet hip-width apart. Grip the band handles outside your legs with palms facing your body.
- Hinge at hips and push glutes back to lower, keeping slight knee bend and neutral spine.
- Brace core and drive hips forward while extending knees to stand tall.
- Squeeze glutes at top with full hip extension.
- Reverse movement by hinging hips back and controlling descent.
- Lower until band is near floor without rounding back.
Coaching Tips
Form Cues
- Push hips back first
- Keep bar close to legs
- Squeeze glutes at top
- Maintain neutral spine
- Drive through heels
Breathing
Inhale to brace core before lift; exhale forcefully as you reach full extension.
Tempo
2-0-1
Range of Motion
Start with hips hinged and band near floor; end with full hip and knee extension, torso upright.
Safety
Safety Notes
- Inspect band for damage before use
- Avoid if acute lower back pain present
- Wear grippy shoes to secure band
- Start with lighter band to master form
- Consult professional if new to hip hinge
Spotting
No spotter required; bands provide self-limiting resistance.
Common Mistakes
- Rounding lower back
- Pulling with arms
- Excessive knee bend
- Hyperextending at top
- Letting band slip
When to Avoid
- Acute lower back injury
- Herniated disc
Flexibility Needed
- Adequate hip hinge mobility
- Ankle dorsiflexion for stable stance
Build Up First
- Mastery of basic hip hinge
- Core bracing technique
Also known as
Banded Deadlift, Band Deadlift, Resistance Deadlift
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