Band Deadlift

Technique

Stand on the middle of a resistance band with feet hip-width apart, holding a handle in each hand in front of your thighs. Hinge at your hips, pushing them back while lowering the handles down your legs and keeping your back flat. Drive your hips forward to stand up, stretching the band fully at the top. Keep the band under tension throughout the movement.

Steps

1. Stand on the middle of the band with your feet hip-width apart
2. Hold the handles in front of your thighs with your arms straight
3. Brace your core and hinge at your hips while pushing them back
4. Lower the handles along your legs while keeping your back flat
5. Drive your hips forward to stand tall against the band's resistance
6. Reverse the hinge under control while maintaining band tension

Common mistakes

• Rounding the lower back during the hinge
• Squatting down instead of pushing the hips back
• Letting the handles drift away from the legs
• Leaning backward or overextending the lower back at the top

Variations

• Banded Romanian deadlift with a staggered stance
• Single-leg band deadlift
• Wide-stance band deadlift
• Band deadlift using a straight bar attachment

FAQ