Band Deadlift: How-to, Tips & More
The Band Deadlift is a beginner compound exercise for your glutes. You do it with resistance band. It is a good fit when your goal is both strength and muscle growth.
Besides the glutes, it also works your hamstrings and lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
Lower back
Secondary
How to do the Band Deadlift
- Stand on the band with feet hip width and hold the handles.
- Hinge at your hips and bend your knees until your hands reach your shins.
- Drive your hips forward to stand tall.
- Lower slowly.
Band Deadlift tips
- Keep your back flat the whole rep.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Compound
Band Deadlift alternatives
Band Pull Through
Glutes
45 Degree Back Extension
Glutes
Cable Pull Through
Glutes
Reverse Hyperextension
Glutes
More glutes exercises
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Clean and Jerk
Barbell
Clean Pull
Barbell
Frequently asked questions
What muscles does the Band Deadlift work?
The Band Deadlift mainly works your glutes, with help from your hamstrings and lower back.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Deadlift good for beginners?
Yes. The Band Deadlift is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Deadlift?
You need resistance band.
Add Band Deadlift to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon