Strength · Resistance band · Beginner · ~4 min

Band Romanian deadlift

Loads the hip hinge to build hamstrings and glutes for powerful push-offs and controlled reaches.

▶ Resistance Band Romanian Deadlifts (RDL) — Clear Cut Fitness (YouTube)

More videos: Resistance Band Romanian Deadlift (RDL) (Kia Khadem) · How To Do Deadlift With Resistance Band (Perfect Form) | Lower Back Workout | Fitness My Life (Fitness My Life)

Starting position

Stand on the band with feet hip width, holding the band ends or loop with straight arms.

How to do it

1. Soft knees; push hips back as the hands slide down the thighs.
2. Stop when hamstrings are tight and spine still neutral.
3. Drive hips forward to stand tall.

Technique cues

• Hips back, not down
• Band stays close to the legs

Common mistakes

• Rounding the back
• Turning it into a squat

Easier

Hip hinge without band.

Harder

Single-leg version or Dumbbell RDL.

Safety

• Inspect the band before every use and replace it if you see nicks, tears, thinning, stickiness or brittle patches. Never anchor to furniture, handles or anything that can move. Keep the band away from your face and do not stretch it beyond the manufacturer's limit.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

Related