ex_T7DO4L

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Back · Band

Band Deadlift

beginnerstrengthMale & female model

Band Deadlift is a beginner compound strength exercise that works the spine (back), with the quadriceps assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Spine
Body part: Back
Equipment: Band
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Lower Back · Erector Spinae
Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Quadriceps · Quadriceps Femoris

How to do Band Deadlift

Stand with your feet hip-width apart and place the resistance band under both feet, holding one handle of the band in each hand with your arms extended straight down, palms facing your hips.
Hinge at your hips and bend your knees, keeping your back straight, lowering your torso until it is almost parallel to the floor.
Press through your heels and extend your hips and knees to stand back up straight, bringing the handles up along your legs until you are fully upright.
Repeat the exercise for the desired number of repetitions.

Form tips

Ensure the resistance band is securely placed under your feet to avoid slipping.
Exhale as you stand up and inhale as you lower back down.
Use a resistance band with appropriate tension to ensure you can perform the exercise with good form.

Band Deadlift alternatives

Trap Bar Deadlift

Spine · intermediate

Good Mornings Dumbbells

Spine · intermediate

45 Degree Hyperextension (Arms in Front of Chest)

Spine · intermediate

Good Mornings Kettlebell

Spine · intermediate

More spine exercises

Superman Pulls Resistance Bands

Spine · beginner

Superman Pulls

Spine · intermediate

Good Mornings Barbell

Spine · intermediate

Resistance Band Floor Hyperextension

Spine · beginner

45 Degree Hyperextension Arms to Chest

Spine · intermediate

Back Extension Machine

Spine · beginner

45 Degree Twisting Hyperextension

Spine · intermediate

Superman Holds

Spine · intermediate

Band Deadlift FAQ

What muscles does Band Deadlift work?

Band Deadlift mainly works the spine in the back (Erector Spinae, Biceps Femoris, Semitendinosus and Semimembranosus). The quadriceps work as secondary muscles.

What equipment do you need for Band Deadlift?

You need a band.

How many sets and reps of Band Deadlift should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Deadlift good for beginners?

Yes. Band Deadlift is rated beginner, so it's a sound choice while you learn to train the spine.

How many calories does Band Deadlift burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Band Deadlift?

Other exercises for the spine include Trap Bar Deadlift, Good Mornings Dumbbells, 45 Degree Hyperextension (Arms in Front of Chest) and Good Mornings Kettlebell.

For developers

Use Band Deadlift in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_T7DO4L" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_T7DO4L",
  "name": "Band Deadlift",
  "model": "male",
  "counterpartId": "ex_CHBGKV",
  "target": "Spine",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_T7DO4L/mp4-720.mp4?…",
    "poster": "https://…/ex_T7DO4L/poster.jpg?…"
  }
}