The banded Romanian deadlift trains the hamstrings and glutes through a hip hinge, with tension that builds as you stand tall. It is a joint-friendly way to load the posterior chain at home.
How to Perform
- Stand on the middle of the band with feet hip-width apart, holding a handle in each hand at your thighs.
- Keep a soft bend in your knees and your back flat.
- Push your hips straight back, letting the handles travel down your legs, until you feel a stretch in your hamstrings.
- Drive your hips forward to stand tall, squeezing your glutes at the top.
- Keep the band close to your legs the whole way.
Tips
- Move at the hips, not the lower back; your spine stays flat and still.
- Feel the stretch in the hamstrings at the bottom, then reverse.
- Step wider on the band for more tension.
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