Legs · Resistance Band
Band Deadlift
How to do the band deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand on the middle of a resistance band with feet hip-width apart and grip both ends. Hinge at the hips and bend your knees to take up the slack with a flat back, then lift by extending your hips and knees against the band, and lower under control.
- 1Hamstrings and glutes firing as you hinge against the band
- 2A flat back with shoulders pulled down to hold posture
- 3A full hip extension at the top as you drive through your heels
Common mistakes
- Rounding your back or letting the band pull you forward
- Locking your knees out hard at the top
- Jerking the band instead of moving smoothly
Muscles worked
The band deadlift mainly works the glutes, lower back, and hamstrings, with the forearms, quads, upper traps, upper abs, and calves assisting.
- GlutesPrimary
- Lower BackPrimary
- HamstringsPrimary
- ForearmsSupport
- QuadsSupport
- Upper TrapsSupport
- Upper AbsSupport
- CalvesSupport
Kovo programs the band deadlift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.