Band Deadlift

Band Deadlift


This exercise involves lifting a barbell with a resistance band attached to it, which adds extra tension and resistance to the movement. It primarily targets the muscles in the legs, back, and glutes.

Muscle Group

Equipment Required

Band Deadlift Instructions

  1. Begin by standing with your feet shoulder-width apart and the band looped around both feet.
  2. Grab the band with both hands, palms facing inwards, and bring it up to your hips.
  3. Engage your core and hinge at the hips, pushing your butt back and keeping your back straight.
  4. Lower the band towards the ground, keeping tension in the band throughout the movement.
  5. Once you reach the bottom of the movement, push through your heels and squeeze your glutes to return to the starting position.
  6. Repeat for the desired number of reps.

Band Deadlift Form & Visual

Band Deadlift

Band Deadlift Benefits

  • Targets multiple muscle groups including the glutes, hamstrings, and lower back
  • Increases strength and power in the lower body
  • Improves hip mobility and flexibility
  • Can be used as a warm-up exercise for heavier deadlifts
  • Allows for resistance to be added through the use of bands

Band Deadlift Muscles Worked

  • Glutes
  • Hamstrings
  • Quadriceps
  • Erector spinae
  • Abdominals

Band Deadlift Variations & Alternatives

  • Sumo deadlift
  • Conventional deadlift
  • Romanian deadlift
  • Stiff-legged deadlift
  • Trap bar deadlift
  • Deficit deadlift
  • Paused deadlift
  • Block pull deadlift
  • Single-leg deadlift