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All exercises

Band deadlift

Beginner

Band deadlift is a compound resistance band exercise for the glutes, also working the hamstrings, quads, and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsQuadsLower back

Equipment
Resistance band
Movement
Legs
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand on the middle of a long band with your feet about hip-width apart.
  2. 2Hinge at the hips and bend your knees to take an end of the band in each hand outside your legs, palms facing you.
  3. 3Set a flat back, pull your shoulders down and brace before you move.
  4. 4Push through your feet and bring your hips forward until you stand tall, squeezing your glutes without leaning back.
  5. 5Hinge back down slowly with the band still under tension, keeping your back flat, and start the next rep before it goes slack.

What to do instead

  • Cable deadliftCable
  • Band stiff leg deadliftResistance band

Harder variations

  • Dumbbell deadliftDumbbell
  • Barbell deadliftBarbell
Logged today · 90 seconds restBand deadlift

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