Exercise guide
Band Deadlift
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The band deadlift is a versatile hinge movement that builds posterior chain strength and explosive power by providing increasing resistance throughout the range of motion. It primarily targets the glutes and hamstrings while engaging the core and upper back for stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lay a long loop resistance band flat on the floor and step onto the center of it with both feet shoulder-width apart.
- Hinge at the hips and bend your knees slightly to grab the loops at each end of the band with an overhand grip.
- Set your shoulder blades back and down, flatten your back, and lift your chest to create a neutral spine.
- Ensure your shins are vertical and your weight is distributed through your mid-foot and heels.
How to do it
- Exhale and drive through your heels, extending your hips and knees simultaneously to stand up tall.
- Squeeze your glutes hard at the top of the movement, ensuring you do not lean back or arch your spine.
- Inhale and slowly hinge at the hips, pushing your glutes back to lower the band toward the floor with a controlled 2-second eccentric phase.
- Maintain tension in the band at the bottom of the rep before beginning the next contraction.
Form checklist
- Keep the band traveling in a straight line close to your shins and thighs.
- Maintain a flat back and neutral neck throughout the entire lift.
- Keep your core braced and ribs tucked to protect the lower back.
- Ensure your knees track in line with your toes and do not cave inward.
Pro tips
- To increase resistance without changing bands, widen your stance or grab the band lower down toward your feet.
- Focus on 'pushing the floor away' with your feet rather than 'pulling' the band with your arms.
- Imagine trying to crush oranges in your armpits to keep your lats engaged and your spine stable.
Make it harder
- Add a 3-second pause at the top of the movement to maximize gluteal time under tension.
- Perform the movement as a single-leg hinge to significantly increase the stability demand on the hips and core.
Frequently asked
- What muscles does the band deadlift work?
- The band deadlift primarily targets the calves, glutes, hamstrings, quadriceps, and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the band deadlift?
- The band deadlift uses resistance band.
- Is the band deadlift good for beginners?
- Yes. The band deadlift is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Mixed Grip DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
- Dumbbell DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius