Band Romanian Deadlift: how to do it right
In short: Romanian deadlift with a resistance band, which loads the hamstrings in a lengthened position, hip flexed and pelvis in anterior tilt.
How to do it, step by step
- 1Stand with feet hip-width apart, band under your feet or anchored low, held taut with your hands along your thighs.
- 2Push your hips back, torso tipping forward, knees barely bent, back neutral and braced.
- 3Lower until you feel a strong stretch in your hamstrings, without rounding your lower back.
- 4Slow the lengthening phase over 2 to 3 seconds, with no bounce at the bottom.
- 5Come back up by driving your hips forward, squeeze your glutes at the top without arching.
- 6Link your reps while keeping the band tension constant.
The mistake to avoid
Don't bend your knees like a squat. Keep your back flat, don't round it.
Other common mistakes
- Rounding your lower back to go lower: keep your back neutral and limit the range to your hip flexibility.
- Bending the knees like a squat: lock them slightly bent and fixed to let the hip lead.
- Bouncing at the bottom to restart: hold a braked 2 to 3 second phase then come up under control.
- Arching and hyperextending at the top: stop the extension when your glutes and hips are aligned.
Muscles worked
- Main:
- Hamstrings
- Supporting:
- Glutes
Hamstrings are the main target: biceps femoris, semitendinosus and semimembranosus, drivers of hip extension. Gluteus maximus is secondary to finish the way up. Spinal erectors brace isometrically to hold the back neutral.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Stand with feet hip-width apart, band under your feet, held along your thighs. Push your hips back, your torso tips forward, knees barely bent and back neutral. Lower until you feel the stretch, brake for 2 to 3 seconds, then come back up by driving your hips forward.
How far down do I go?
Don't try to go as low as possible, go for the maximum stretch behind your thighs without losing your neutral back. The day you feel a strong pull at the back of your thighs and not in your lower back, you've found your depth.
I don't feel anything, is that normal?
You should feel a clear stretch at the back of your thighs in the low position. If you feel your lower back, it means your spine is moving instead of your hip: send your hips back further and reduce the range.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, with no bounce at the bottom. It's what builds the back of your thighs, not the way up: slow down even more if you feel nothing.
How do I adjust the difficulty?
Widen your feet on the band or shorten your grip to make it harder. Be careful though: the band pulls the most at the top, while the useful work is at the bottom. Don't pick a resistance that stops you from going down properly.