# Resistance Band Deadlift

A band deadlift with a handled tube held under both feet, targeting the glutes and hamstrings. Band tension rises as you stand, so the top of the lift is the hardest part.

- Beginner · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-deadlift/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-deadlift/

## Muscles worked

- Hamstrings: 9/10
- Glutes: 9/10
- Quads: 6/10
- Hip adductors: 4/10
- Calves: 3/10

## How to do the Resistance Band Deadlift

1. Stand on the band's middle, feet hip-width apart, holding the ends.
2. Push your hips back and bend your knees to lower the handles below your knees.
3. Push through your feet and squeeze your glutes to return to the start.
4. Keep your back straight throughout the entire movement – avoid rounding.

### Full technique — 7 steps

1. Stand on the middle of the band with feet about hip-width apart.
2. Hold one handle in each hand with arms straight and palms facing your body.
3. Push your hips back and bend your knees until the handles are just below your knees.
4. Tighten your stomach and keep your back flat before you start to stand.
5. Drive your feet into the floor and extend your hips and knees to stand up.
6. Finish standing tall with hips fully extended and ribs in line with your pelvis.
7. Lower the handles by pushing your hips back first, then bending your knees.

## Common mistakes

- Rounding through the lower back
- Pulling the handles with the arms
- Leaning back at the top
- Stopping short of full hip extension
- Letting knees collapse inward

## Form cues

- Push through your feet
- Arms stay long
- Finish with glutes
- Stand tall, don't lean

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Snatch Grip Deadlift](https://seto.fit/exercises/snatch-grip-deadlift/), [Clean Deadlift](https://seto.fit/exercises/clean-deadlift/)
- **Dumbbells**: [Dumbbell Swing](https://seto.fit/exercises/dumbbell-swing/), [Feet Elevated Dumbbell Glute Bridge](https://seto.fit/exercises/feet-elevated-dumbbell-glute-bridge/)
- **Weight plates**: [Plate Good Morning](https://seto.fit/exercises/plate-good-morning/), [Plate Romanian Deadlift](https://seto.fit/exercises/plate-romanian-deadlift/)
- **Kettlebell**: [Kettlebell Hip Thrust](https://seto.fit/exercises/kettlebell-hip-thrust/), [Kettlebell Good Morning](https://seto.fit/exercises/kettlebell-good-morning/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Feet Elevated Glute Bridge](https://seto.fit/exercises/feet-elevated-glute-bridge/) — 25% of bodyweight
- Easier: [Feet Elevated Mini Band Glute Bridge](https://seto.fit/exercises/feet-elevated-mini-band-glute-bridge/) — Beginner
- **This exercise: Resistance Band Deadlift — Beginner**
- Harder: [Dumbbell Romanian Deadlift](https://seto.fit/exercises/dumbbell-romanian-deadlift/) — Beginner
- Harder: [Single Leg Resistance Band Romanian Deadlift](https://seto.fit/exercises/single-leg-resistance-band-romanian-deadlift/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Deadlift work?

Primary: Hamstrings 9/10, Glutes 9/10. Also works: Quads 6/10, Hip adductors 4/10, Calves 3/10.

### When should I do the Resistance Band Deadlift in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Resistance Band Deadlift?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Deadlift?

Barbell: Snatch Grip Deadlift, Clean Deadlift. Dumbbells: Dumbbell Swing, Feet Elevated Dumbbell Glute Bridge. Weight plates: Plate Good Morning, Plate Romanian Deadlift. Kettlebell: Kettlebell Hip Thrust, Kettlebell Good Morning.

### What is an easier version of the Resistance Band Deadlift?

Feet Elevated Mini Band Glute Bridge (Beginner), Feet Elevated Glute Bridge (25% of bodyweight).

### What is a harder version of the Resistance Band Deadlift?

Dumbbell Romanian Deadlift (Beginner), Single Leg Resistance Band Romanian Deadlift (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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