A band-resisted hip-hinge movement that loads the hamstrings by extending the hips against band tension.
How to do the Band Deadlift#
- Stand on the band with feet about shoulder-width apart and hold the handles at shoulder-width.
- Push your hips back, bend your knees slightly, lift your chest, and tighten your core.
- Draw your shoulder blades together to take up slack in the band.
- Drive your hips forward and pull the handles up until your hips are fully extended and your torso is upright.
- Hinge at the hips and bend the knees to lower back down under control to the starting position.
Muscles worked#
- Primary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)
- Secondary: Quads (Quadriceps Femoris), Lower back (Erector Spinae), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Rounding the lower back during the lift.
- Pulling with the arms instead of driving the hips.
- Allowing the band to go slack before the upward phase.
- Rising the torso before the hips reach full extension.
