Band Romanian deadlift
Also called: band Romanian deadlift, resistance band RDL
Stand on a band and hinge at the hips.
Hamstring stretch: hamstrings, glutes working.
Main: hamstrings, glutes Also: lower back
Simplified illustration. Follow the steps and cues for exact form.
Dumbbells only: no resistance bands? Do Glute bridge instead.
Bodyweight: no resistance bands? Do Glute bridge instead.
- Main muscles
- hamstrings, glutes
- Equipment
- resistance bands
- Level
- First day in a gym
- Pattern
- Hinge
Wear and bring
- Flat, firm shoes (or bare feet on a clean floor). Thick, soft running soles make you wobble.
Key cues
- Stand on the middle of the band.
- Hips back, flat back.
- Squeeze your glutes hard at the top.
How to do it
- Stand on a long loop band with feet hip-width apart and hold the other end with both hands.
- Bend your knees slightly.
- Push your hips back until you feel a hamstring stretch.
- Stand up tall, squeezing your glutes against the band.
Common mistakes
| Common mistake | Fix |
|---|---|
| Leaning back at the top | Finish standing straight. Squeeze glutes; don't arch your back. |
Stop if
Stop if you feel sharp or pinching pain in your lower back, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: lower back.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Band Romanian deadlift |
| Dumbbells only | Glute bridge |
| Home with bands | Band Romanian deadlift |
| Bodyweight | Glute bridge |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.