Band Romanian Deadlift
Also known as: Resistance Band Romanian Deadlift, Band RDL, Resistance Band RDL, Banded Romanian Deadlift
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Description
A resistance band hip hinge for the hamstrings and glutes. Standing on the band with an end in each hand, you push your hips back with soft knees and a flat back, then drive them forward to stand tall. The band gets tighter as you rise, so the glutes work hardest at the top.
How to Perform
- Stand on the middle of the band with your feet hip-width apart. Hold one end in each hand, palms facing your thighs.
- Stand tall with a soft bend in your knees, brace your stomach and set your shoulders down and back.
- Push your hips back and lean your torso forward, keeping your back flat and the band close to your legs.
- Lower your hands toward mid-shin until you feel a strong stretch in your hamstrings.
- Drive your hips forward and squeeze your glutes to return to standing.
- Finish tall with your ribs over your pelvis, without leaning back.
- Lower into the next repetition slowly, resisting the pull of the band.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Think of reaching your hips toward a wall behind you rather than bending forward.
- For more tension, wrap the band ends once around your hands or use a stronger band.
- Look at the floor a little in front of your feet so your neck stays in line with your spine.
- Keep your weight over your mid-foot and heels.
- Pick a band that lets you finish 12 to 20 clean repetitions.
Common Mistakes
- Bending the knees more on the way down and turning the hinge into a squat.
- Rounding the lower back to reach lower.
- Pulling the band up with the arms instead of driving with the hips.
- Leaning back at the top instead of finishing with the ribs over the pelvis.
- Letting the knees cave in during the hinge.
- Letting the band pull you down quickly instead of controlling the lowering.
- Letting the hands drift away from the legs, so the band pulls you forward.
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