Band Deadlift
The Band Deadlift primarily works the Erector Spinae, Gluteus Maximus, with secondary activation of the Rectus Femoris, Trapezius (Upper) and stabilizer support from the Gluteus Medius, Rectus Abdominis, Transverse Abdominis. It is a band compound exercise at beginner difficulty.
Stand on a resistance band and hinge at the hips to stand with the band stretched.
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Erector Spinae, Gluteus Maximus |
| Secondary | Rectus Femoris, Trapezius (Upper) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Trapezius (Upper) (back)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Secure resistance band at appropriate anchor point. Grasp band with firm grip. Execution: Push hips back while maintaining flat back, lowering torso toward floor. Drive hips forward to return to upright position. Repeat. Comments: Maintain control throughout movement to fully engage the Gluteus Maximus, Erector Spinae.
Alternative Exercises
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