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Last updated February 2, 2026
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Deadlift (Band)
Stand on a heavy loop band holding the ends. Hinge at your hips to stand up straight against the resistance. Squeeze your glutes at the top.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
hamstrings
Secondary
lower back
Equipment & setup
What you need and how to position yourself before starting.
Equipment
resistance band
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand on the band with your feet shoulder-width apart, ensuring the band is securely positioned under your feet.
- Hold the ends of the band with both hands, keeping your arms straight down at your sides.
- Step 2Position Your Body
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Engage your core to stabilize your body and maintain a neutral spine.
- Step 3Grip the Band
- Using an overhand grip, hold the band with both hands, ensuring your grip is shoulder-width apart.
- Make sure the band is taut and you have a firm hold before starting the lift.
- Step 4Lift the Band
- Push through your heels and extend your hips and knees simultaneously to lift the band upwards.
- Keep the band close to your body as you rise, ensuring your back remains straight and your chest is up.
- Step 5Lower the Band
- Slowly lower the band back to the starting position by hinging at the hips and bending your knees.
- Maintain control throughout the movement, ensuring your back stays straight and your core is engaged.
- Step 6Repeat
- Perform the lift and lower for the desired number of repetitions, focusing on maintaining proper form with each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully stand upright, keeping your back straight.
- Release the band and step off it safely to conclude the exercise.