Banded Deadlift
In SetGrip: Deadlift (Banded)
- Primary muscleGlutes
- EquipmentResistance Band
- DifficultyBeginner
- TypeCompound · Hip-dominant
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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A band anchored under your feet loads a hip hinge in the opposite way a barbell does: lightest at the bottom, heaviest as you stand tall. That makes the lockout and glute squeeze the hard part, so it earns its keep as an activation drill or high-rep home option in the fifteen-to-twenty range.
How to do the Banded Deadlift
- Stand with your feet shoulder-width apart and place the band around your ankles.
- Hold the band with both hands in front of your thighs, palms facing your body.
- Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground.
- As you lower, push your hips back and allow your knees to bend slightly.
- Lower the band towards the ground, feeling a stretch in your hamstrings.
- Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Take a big breath, brace the belly against your belt or hands and pull the slack out of the bar before it leaves the floor.
Muscles worked
Primary
Glutes · Legs
The glutes finish the lift by driving the hips forward to lockout and should be squeezed hard at the top of every rep.
Secondary
- Hamstrings — The hamstrings extend the hip from the bottom and are the main mover on straight leg and Romanian variations, where you should feel a strong stretch on the way down.
- Spine — The spinal erectors work isometrically to keep the back flat under load and will be sore the day after a heavy session.
Common mistakes
- Rounding off the floor — set the back flat before the pull by pulling the chest up and the hips down, and keep it that way until lockout.
- Hips shooting up first — if the hips rise before the bar leaves the floor, the legs are not driving; think of pushing the floor away rather than pulling the bar.
- Bar drifting forward — the bar should stay in contact with the legs the whole way, so pull it into you with the lats.
- Hyperextending at the top — finish tall by squeezing the glutes, not by leaning back and arching the lower back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Deadlifts go first in a pull or lower body session while you are fresh, or after squats if both are on the same day. Pair Romanian deadlifts with a leg press or hip thrust for a hamstring and glute block.
Variations and alternatives
Similar exercises
Without resistance band
Frequently asked questions
What muscles does the Banded Deadlift work?
The Banded Deadlift primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Banded Deadlift good for beginners?
Yes. The Banded Deadlift is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Banded Deadlift?
If you cannot do the Banded Deadlift, try the Stiff Leg Dumbbell Deadlift, the Dumbbell Deadlift or the Banded Straight Back Deadlift. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Banded Deadlift, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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