Band Romanian Deadlift

How to do it

1. Stand on a loop band with both feet and grip the top of the band.
2. Set feet hip-width with a soft bend in the knees.
3. Hinge at the hips, sliding the hands down the legs.
4. Lower until you feel a stretch in the hamstrings.
5. Drive the hips forward to return to standing.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Romanian Deadlift, it loads Forearms 30 points lower, Lower back / erectors 20 points lower, Hamstrings 15 points lower. It needs Resistance bands where the other uses Barbell. Compared with the Banded Standing Leg Curl, it loads Lower back / erectors 50 points higher, Glutes 40 points higher, Calves 20 points lower.

Other ways to train this

• Romanian Deadlift BarbellIntermediate
• Dumbbell Romanian Deadlift DumbbellsIntermediate
• Good Morning BarbellProfessional
• Smith Machine RDL Smith machine
• Conventional Deadlift BarbellProfessional
• Cable Pull-Through Cable machine
• Kettlebell Swing KettlebellsIntermediate
• Single-Leg Romanian Deadlift DumbbellsIntermediate
• Band Good Morning Resistance bands
• Sumo Deadlift BarbellProfessional
• Bodyweight Good Morning Bodyweight
• Kettlebell Deadlift KettlebellsIntermediate
• Stiff-Leg Deadlift BarbellProfessional
• Rack Pull BarbellIntermediate
• Trap-Bar Deadlift BarbellIntermediate
• Smith Machine Good Morning Smith machine
• Dumbbell Deadlift DumbbellsIntermediate
• Kettlebell Sumo Deadlift Kettlebells

Other exercises for the Hamstrings

• Banded Standing Leg Curl 80% Resistance bands
• Band Squat 10% Resistance bands
• Seated Leg Curl 95% Machines
• Lying Leg Curl 95% Machines

Exercise illustrations and data by RepDB (repdb.co), used under licence.