Resistance Band Deadlift
The resistance band deadlift mimics the hip hinge pattern of a conventional deadlift using a resistance band. It targets the glutes, hamstrings, and lower back, providing accommodating resistance that increases throughout the range of motion.
How to do it
- Stand with both feet on the center of a resistance band, feet hip-width apart.
- Hold one end of the band in each hand and hinge at the hips with a flat back.
- Brace your core and drive through your heels to stand upright, extending your hips and knees.
- Squeeze your glutes at the top of the movement.
- Slowly hinge back at the hips to return to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your spine neutral
- Push your hips backward
- Keep the band close to your shins
- Drive through your heels
- Squeeze glutes at the top
Breathing: Inhale as you hinge down, exhale as you stand up and exert force.
Common mistakes
- Rounding the back: increases stress on spinal discs
- Squatting the weight: turns a hinge into a leg exercise
- Looking up: strains the muscles in your neck
- Hyperextending at the top: puts unnecessary pressure on your lower back
Muscles worked
Primary: glutes. Secondary: hamstrings, lats, lower back, traps.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your lower back, stop immediately and check your form.
- If you have a history of back issues, consult with a professional before starting this movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it in your glutes and hamstrings. If you feel it primarily in your lower back, your form may need adjustment.
Can I do this at home?
Yes, it is an excellent home exercise because it requires minimal space and only a resistance band.
How do I make it harder?
Use a thicker resistance band or stand with your feet wider apart to increase tension.