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Band Deadlift

The Band Deadlift is a strength exercise with a resistance band for your back. Share of the load in the Zulta muscle model: gluteus maximus 22%, spinal erectors (lower back) 16% and hamstrings (biceps femoris) 12%.

Also known as: banded deadlift

Level: BeginnerEquipment: Resistance bandMulti-joint (compound)
Band Deadlift demonstration

How to do it

  1. Stand on the middle of a long resistance band with your feet hip-width.
  2. Hinge and bend the knees to grab the band loops just outside your shins, palms facing you.
  3. Set a flat back, chest up and arms straight, with tension already in the band.
  4. Drive through the whole foot and stand up tall, pushing the hips forward at the top.
  5. Hinge back down under control, keeping the band close to the legs.

Tips

  • The band gets hardest at the top, so finish every rep with a firm glute squeeze.
  • Keep the hands close to the legs for the whole rep.

Common mistakes

  • Letting the band pull you forward at the bottom.
  • Rounding the back to reach the band.
  • Leaning back at the top instead of simply standing tall.

Muscles worked by the Band Deadlift

  • Gluteus maximus Primary22%
  • Spinal erectors (lower back) Primary16%
  • Hamstrings (biceps femoris) Primary12%
  • Hamstrings (semitendinosus/-membranosus) Secondary10%
  • Quads (vastus lateralis) Secondary8%
  • Adductors Secondary6%
  • Quads (vastus medialis) Secondary6%
  • Forearm flexors Minor6%
  • Upper traps Minor6%
  • Lats (upper) Minor4%
  • Upper abs Stabilizer2%
  • Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.

Band Deadlift alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Band Deadlift work?

Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The hamstrings (semitendinosus/-membranosus), quads (vastus lateralis), adductors and quads (vastus medialis) assist.

Is the Band Deadlift good for beginners?

Yes. The Band Deadlift is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Band Deadlift?

For example the Deadlift, Dumbbell Deadlift and Kettlebell Deadlift. They train mostly the same muscles, some with different equipment.

How do you make the Band Deadlift harder?

Add weight or reps, or move on to the Deadlift and Deficit Deadlift.

Sources

  • Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
  • Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)

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