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Deadlift (Band)

Muscle Group:
Secondary Muscle Groups: Quadriceps, Lower Back, Glutes

How to do a Deadlift (Band)

  1. Take a long resistance band with handles and step over it with both feet. Your feet should be about hip-width apart.
  2. Grab both handles evenly and stand tall. There should be a fair amount of tension in the resistance band.
  3. Bring your shoulders back, direct your gaze forward, and engage your abs and glutes.
  4. Take a breath and begin to lower your torso by bringing your butt back while keeping your shoulders back and spine in a neutral position. Your head should be in line with your torso.
  5. Once you’ve lowered yourself a bit, also begin to bend your knees to get yourself to the bottom position.
  6. Deadlift with the resistance band by extending your hips forward and simultaneously straightening your knees. Keep your back in a neutral position.
  7. Once you’re standing straight, take another breath and repeat.


You can also use a longer looped resistance band that offers greater resistance. As you’re standing tall with the resistance band in your hands, it should be fairly tense. If there is slack at the top position, the movement won’t be effective.

Deadlift (Band) Alternatives