Band Romanian Deadlift
Banded Romanian deadlift for hamstrings and glutes with no spinal load. It works mainly the hamstrings, glutes and lower back, with help from the adductors.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Band Romanian Deadlift
- Stand on the middle of the band with the feet hip width and hold the ends at your thighs with straight arms, knees soft.
- Push the hips back and hinge forward with a flat back, letting the hands slide down the front of the legs.
- Go as far as the hamstrings allow without rounding the back, usually to just below the knees.
- Drive the hips forward to stand up and squeeze the glutes; the band resists most at the top, exactly where the glutes finish the lift.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Hamstrings | Biceps femoris |
| Primary | Glutes | Gluteus maximus |
| Primary | Lower back | Erector spinae |
| Secondary | Adductors | Adductores |
Muscle data from StrengthLog.
Why do it
- Hamstrings and glutes under a long stretch
- The hinge that protects your back elsewhere
- Posterior chain strength you can see
How Flawless ranks Band Romanian Deadlift
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Band Romanian Deadlift by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Band Romanian Deadlift work?
It works mainly the hamstrings, glutes and lower back, with help from the adductors.
How do you do Band Romanian Deadlift?
Stand on the middle of the band with the feet hip width and hold the ends at your thighs with straight arms, knees soft. Push the hips back and hinge forward with a flat back, letting the hands slide down the front of the legs. Go as far as the hamstrings allow without rounding the back, usually to just below the knees. Drive the hips forward to stand up and squeeze the glutes; the band resists most at the top, exactly where the glutes finish the lift.
How does Flawless rank Band Romanian Deadlift?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
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