Band Deadlift

A posterior chain movement. The band resistance is lightest at the bottom and heaviest at the top, emphasizing the glute lockout.

Exercise Details

Level: Beginner
Body Area: lower
Type: hinge
Mechanics: Compound

Required Equipment

Handle Bands

Target Muscle Groups

Primary

Hamstrings

Secondary

Glutes

Setup

Step on the band with feet hip-width apart. Hold the handles or the band itself. Hinge at the hips with a flat back.

Instructions

1. Drive through your heels to stand up, extending hips and knees.
2. Squeeze your glutes hard at the top.
3. Hinge back down slowly to the start.
4. Maintain a neutral spine.
5. Keep the band close to your legs.

Common Mistakes

1. Rounding the back.
2. Pulling with the arms.
3. Squatting instead of hinging.

Alternative Exercises

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

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Toe Touch Sit

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Static Lunge Kick

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Sumo Deadlift

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Sumo Deadlift High Pull

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An explosive full-body movement that combines a wide-stance deadlift with an upright row. It develops power in the posterior chain and shoulders.

Smith Sumo Squat

Beginner / Smith Machine / Glutes / squat

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Sled Wide Hack Squat

Beginner / Sled Machine / Glutes / squat

A wide-stance hack squat that shifts focus toward the adductors and gluteus maximus. The stable sled allows for a safe, controlled wide-stance movement.