Band Deadlift
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The band deadlift loads a hip hinge with elastic resistance instead of a bar: you stand on the band, hinge with a flat back, then drive your hips forward to stand tall. It trains the glutes, hamstrings, lower back and quads the way a barbell or kettlebell deadlift does. It works at home or in the gym for reps, mainly as a main lift.
- Muscles
- Glutes, Hamstrings, Lower back, Quads
- Equipment
- Resistance band
- Logged as
- Reps
How to
- Stand on the band with feet hip-width, gripping it at your sides.
- Hinge at the hips with a flat back until you feel the hamstrings.
- Drive your hips forward to stand tall against the band.
- Squeeze your glutes at the top, then hinge back down with control.
Form cues
- Push your hips back before your knees bend.
- Keep the band close to your shins on the way down.
- Brace your core before you start the hinge.
Common mistakes
- Lower back rounds during the hinge. Brace your core and keep your chest lifted.
- Hips shoot up before the chest rises. Raise your hips and chest together at the same rate.
- Knees cave in as you stand up. Push your knees out in line with your toes.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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