Band Romanian Deadlift

Body region

• Legs
• Back
• Glutes

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Erector Spinae
• Adductor Magnus

Holds

• Latissimus Dorsi
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Resistance Band

Technique

1. Stand on the band with feet hip-width apart and hold the ends in front of your thighs.
2. With soft knees, push the hips back and slide the hands down the thighs, back flat.
3. Stop when you feel a deep hamstring stretch, then squeeze the glutes to stand.

Cues

• The band gets harder toward the top, so finish by locking out the hips.
• Keep the band close to the legs.

Common mistakes

• Rounding the back to reach lower.
• Bending the knees into a squat.
• Letting the band pull the shoulders forward.

Alternatives

• Romanian Deadlift
• Dumbbell Romanian Deadlift