Resistance Band Single-Leg Deadlift
A unilateral deadlift using a resistance band to target the hamstrings, glutes, and lower back. This movement improves stability and single-leg strength for balanced hypertrophy.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Obliques
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 MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max, Glute Medius
Lower Back
6/10Erector Spinae
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds • Rest slightly longer between sets to regain focus for balance.
How to Perform
Stand tall with the resistance band secured under the center of the standing foot; hold the band end with the opposite hand, maintaining slight tension. Keep a soft bend in the standing knee.
- Brace your core and hinge at the hips, pushing your hips backward while keeping your back straight.
- Simultaneously extend the non-supporting leg straight back for counterbalance and maintain balance.
- Lower the torso until it is nearly parallel to the floor or the band tension limits range of motion.
- Drive the hips forward, squeezing the glute of the standing leg to return to the upright position.
- Maintain a tight core to prevent the hips from rotating or sinking.
- Complete all desired repetitions on one side before switching to the other leg.
Coaching Tips
Form Cues
- Hips back, not down.
- Maintain neutral spine.
- Shoulders pulled back.
- Push through the mid-foot.
- Glute drives the lift.
Breathing
Inhale while hinging down, brace the core strongly throughout the movement, and exhale forcefully as you drive back up to stand.
Tempo
3-0-1
Range of Motion
Hinge until the torso is near parallel to the floor, or until you feel a deep stretch in the hamstring without rounding the lower back.
Safety
Safety Notes
- Stop the movement immediately if sharp lower back or knee pain occurs.
- Focus on stability and control before increasing band resistance.
- Ensure the band is securely anchored under the foot before starting.
Spotting
Not recommended; this is a balance and control exercise. Use a stable support (like a wall or rack) for initial balance if needed.
Common Mistakes
- Rounding the lower back excessively.
- Allowing the hips to rotate open to the side.
- Squatting rather than hinging.
- Loss of balance and control.
When to Avoid
- Acute low back pain
- Severe knee or ankle instability
- Uncontrolled hypertension
Flexibility Needed
- Sufficient hamstring flexibility for a hip hinge
- Good single-leg balance and proprioception
Build Up First
- Proficient bodyweight hip hinge competency
- Basic single-leg standing balance
Also known as
Single Leg RDL with Band, Band Single-Leg Hinge, Unilateral Band Deadlift
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