Band Deadlift
Strengthen your posterior chain with the band deadlift. A great alternative for building strength!
The Band Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: resistance bands.
Required Equipment
Band Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Band Deadlift Variations and Alternatives
How to do the Band Deadlift
Stand on the middle of a resistance band with feet shoulder-width apart, ensuring the band is stretched evenly on both sides.
Grasp the ends of the bands with a neutral grip (palms facing in towards your body) and ensure there is tension at the starting position.
Begin by hinging at the hips, bending the knees slightly, keeping your back straight, and your core tight.
Push through the heels and straighten your legs while extending your hips to come to a standing position. The movement should be powered by the posterior chain (glutes and hamstrings) and maintain tension in the band throughout.
Squeeze your glutes at the top of the movement and stand up straight. Do not hyperextend your back.
Slowly lower the bands back down to the starting position by hinging at the hips and maintaining a flat back.
Make sure to keep the bands close to your body throughout the lift to maintain proper form and maximize the effectiveness of the exercise. It's important to choose an appropriate level of resistance with the band to match your fitness level and ensure that you can perform the exercise with proper technique.
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Band Deadlift FAQs
What muscles does the Band Deadlift work?
The Band Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Band Deadlift?
Resistance bands.
Is the Band Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Deadlift go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Deadlift variations and alternatives?
Similar exercises include the Band Bent-Over Hip Extension, Band Good-Morning, Band Pull Through and Band Squat.
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