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Resistance Band Kneeling Deadlift
A kneeling hip hinge variation using a resistance band that targets glutes, hamstrings, and lower back to build posterior chain strength and improve hip mechanics; ideal for beginners with reduced spinal loading.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Obliques, Lats, Traps
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 MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
7/10Erector Spinae
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques, Internal Obliques
Lats
3/10Traps
3/10Lower Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure one end of a loop band to a stable anchor at knee height. Kneel facing away, loop the band around your hips, and position your body to create initial tension with an upright torso and neutral spine.
- Engage your core and retract shoulders.
- Hinge at hips by pushing them back while keeping spine neutral.
- Lean torso forward until you feel a hamstring stretch.
- Drive hips forward by contracting glutes and hamstrings.
- Squeeze glutes at full extension without arching back.
- Controlled return to hinged position.
Coaching Tips
Form Cues
- Push hips back
- Keep back flat
- Drive through glutes
- Squeeze at top
- Core tight
- Neutral spine
Breathing
Inhale during the hinge to brace your core, then exhale forcefully as you drive your hips forward.
Tempo
3-1-1
Range of Motion
Hinge until torso is near parallel to the ground or hamstrings stretch fully, then extend hips to upright kneeling position without hyperextending the lower back.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Use mat under knees for comfort
- Ensure anchor is secure to prevent slips
- Start with light band to master form
- Stop if balance is lost
Spotting
Spotting not required; use lighter band or stable setup for safety.
Common Mistakes
- Rounding the back
- Over-arching at top
- Using knees to squat instead of hinging
- Poor band tension setup
- Shoulders rounding forward
When to Avoid
- Acute lower back injury
- Hip impingement
- Knee joint issues
Flexibility Needed
- Adequate hip flexion range
- Ankle dorsiflexion for kneeling stability
Build Up First
- Basic hip hinge awareness
- Core bracing technique
Also known as
Banded Kneeling Deadlift, Kneeling Band Hinge, Band-Assisted Kneeling Deadlift
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