Hamstrings
Band Romanian Deadlift
The Band Romanian Deadlift is a strength exercise with a resistance band for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 22%, hamstrings (biceps femoris) 22% and hamstrings (semitendinosus/-membranosus) 18%.
How to do it
- Stand on the middle of a loop band with the feet hip-width.
- Hold the top of the loop in both hands in front of your thighs, palms facing you, and stand tall.
- Unlock the knees slightly and keep that bend fixed.
- Push the hips back and slide the hands down the thighs until you feel a stretch in the hamstrings.
- Drive the hips forward to stand tall against the band.
Tips
- Stop at the depth where your back is still flat, often around the knees or mid-shin.
- Squeeze the glutes at the top where the band pulls hardest.
Common mistakes
- Bending the knees more as you go down.
- Rounding the upper back to reach lower.
- Letting the band snap you back up without control.
Muscles worked by the Band Romanian Deadlift
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.
Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Band Romanian Deadlift alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Band Romanian Deadlift work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back) and adductors assist.
Is the Band Romanian Deadlift good for beginners?
Yes. The Band Romanian 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 Romanian Deadlift?
For example the Cable Romanian Deadlift, Dumbbell Romanian Deadlift and Kettlebell Romanian Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Band Romanian Deadlift harder?
Add weight or reps, or move on to the Cable Romanian Deadlift and Dumbbell Romanian Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.