Band Romanian deadlift
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Muscles worked
- High load
- Hamstrings · Hip extension
- Medium load
- Glutes · Maximus
- Low load
- Core and Lower back
Primary muscles
Secondary muscles
How to do it
Stand on the middle of a resistance band with both feet and hold an end in each hand at the thighs. With a soft knee bend, push the hips back and lower the hands along the legs, keeping the back flat, until the hamstrings are fully loaded. Drive the hips forward to stand, squeezing the glutes at the top. The band should stay under tension from start to finish — shorten your grip if it goes slack at the bottom.
Form cues
- Hips back until the hamstrings load, then stand tall
- Keep the band tight and the back flat the whole way
Safety
Talk to a professional before this exercise if you have any of the following:
Lower back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.