How to do the Banded Romanian Deadlift
- Stand on the center of the band and hold both sides evenly.
- Hinge backward with soft knees and let your hands travel near your shins.
- Extend your hips against the band without shrugging.
Common mistakes
- Pulling the band up with your arms.
- Setting up with one side of the band longer than the other.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Banded Good Morning · Resistance bands
- Dumbbell Romanian Deadlift · Dumbbells
- Bodyweight Good Morning · Bodyweight
Frequently asked questions
What muscles does the Banded Romanian Deadlift work?
Primary muscle group: Hamstrings. Secondary muscles: glutes, erectors, forearms.
How many reps should I do for the Banded Romanian Deadlift?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Banded Romanian Deadlift?
Compare the setup and equipment for these alternatives: Banded Good Morning, Dumbbell Romanian Deadlift, Bodyweight Good Morning.