Resistance Band Deadlift
A hip hinge exercise using a resistance band to strengthen the glutes, hamstrings, and lower back. This movement helps reinforce proper hip mechanics for deadlifts and improves posterior chain development.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Lower Back, 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
8/10Biceps Femoris, Semitendinosus
Lower Back
5/10Erector Spinae
Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Rest shorter for metabolic or conditioning work.
How to Perform
Place the center of the band beneath your feet, spaced hip-width apart. Hold the ends of the band tightly with both hands, standing tall with knees slightly bent and maintaining a straight back.
- Initiate the movement by pushing your hips backward, keeping your back flat and core braced.
- Lower your torso by hinging at the hips, maintaining a slight bend in your knees.
- Stop the descent just before your lower back starts to round or you lose hamstring tension.
- Drive your hips forcefully forward to return to the starting upright position, squeezing the glutes.
Coaching Tips
Form Cues
- Hips back, not down.
- Keep the back flat.
- Lead with the chest.
- Squeeze glutes at the top.
Breathing
Inhale while hinging and lowering the torso; exhale sharply as you drive through the hips and stand up.
Tempo
3-0-1
Range of Motion
Hinge until the torso is nearly parallel to the floor or until a strong stretch is felt in the hamstrings, without compromising spinal posture.
Safety
Safety Notes
- Maintain a neutral spine throughout the entire range of motion.
- Ensure the band is secured and does not slip from under your feet.
Spotting
Not recommended; the band provides self-limiting resistance.
Common Mistakes
- Rounding the spine during the descent.
- Bending the knees excessively (squatting motion).
- Hyperextending the low back at the top.
When to Avoid
- Acute lower back pain or spinal disc pathology.
- Severe hamstring or hip mobility limitations.
Flexibility Needed
- Adequate hamstring flexibility for hip hinging.
Build Up First
- Competency in the basic hip hinge pattern.
Also known as
Band Romanian Deadlift, Band Deadlift, Loop Band Deadlift, Band RDL
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