Zirv Fitness
Strength exercise

Band Deadlift

How to do it

  1. Stand on the center of a resistance band with feet hip width apart, holding a handle or the band ends in each hand at hip level.
  2. Set a shoulder width grip on the band using a neutral or double overhand hold with arms straight.
  3. Brace the core and pull the shoulders back before initiating the pull.
  4. Drive through the heels and extend the hips forward, straightening the knees while the lower back stays flat, the glutes and hamstrings (biceps femoris) driving the finish.
  5. Inhale on the way down, exhale as the hips extend to lockout, keeping the tempo controlled and even.
  6. Avoid rounding the lower back as the band tension increases near the top; keep the chest lifted throughout.

Muscles worked

Lower BackMuscles of the lumbar region responsible for supporting the spine and trunk movements. All Lower Back exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises

Related Lower Back exercises

Axle DeadliftBand Romanian DeadliftBarbell Stiff Leg DeadliftClean DeadliftDumbbell Single Leg Romanian DeadliftKettlebell Deadlift (Conventional)
Type
Strength
Equipment
Resistance Band
Primary muscles
Lower Back, Gluteus Maximus, Biceps Femoris
Measured in
Reps and weight