strength · resistance band
Band Romanian Deadlift
Hinge pattern with band resistance — bulletproof for hamstrings.
3 × 10–12 8 minrest 45s
Equipment
resistance band
Rest
45s between sets
Primary muscles
hamstrings
Also works
glutes, lower back
How to do it
- Stand on the middle of a band, handles at hip level, soft knees.
- Hinge at the hips, pushing them back with a flat back.
- Lower until you feel a hamstring stretch.
- Drive hips forward to stand tall.
Form cues
- ✓Maintain steady band tension
- ✓Full range of motion
- ✓Controlled tempo
Common mistakes
- ✗Letting the band snap back
- ✗Losing brace mid-rep
Progressions
- Light band → heavier band → double up bands