Resistance Band Romanian Deadlift
A Romanian deadlift where you stand on a resistance band and hold the ends. It trains the hamstrings and glutes with tension that increases towards lockout.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
Secondary muscles
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–75s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on the middle of a long loop band with feet hip-width apart, holding the band ends in front of your thighs.
With soft knees, push your hips back and lower your hands along your legs.
Keep your back flat and stop at a comfortable hamstring stretch.
Drive your hips forward against the band to stand tall.
Squeeze the glutes at the top and repeat.
Breathing: Inhale as you hinge, exhale as you stand.
Coaching tips
Hips back
Fight the band at the top
Flat back
Common mistakes
Rounding the back
Band slipping from under the feet
Rushing the lowering phase
Safety notes
Check the band for tears and secure it under the full width of your feet.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.