← All long loop band exercises
Band deadlift: the whole movement

Main musclesMinor muscles

Long loop band

Band deadlift

Where the band goes: Under both feet, held in both hands
BandLong loop band
Power band, pull-up band
Main musclesGlutes, Hamstrings, Lower back
Minor musclesUpper back, Forearms
LevelIntermediate
Try3 sets of 10

How to do it

  1. Stand on the middle of the band with feet hip-width apart.
  2. Bend your hips and knees and grip the band at your shins.
  3. With a flat back, stand up and squeeze your glutes.
  4. Lower back down with control.
TipKeep the band close to your legs.
AvoidLeaning back at the top.

More long loop band exercises

Long loop band

Banded good morning

Main: Hamstrings, Glutes
Also: Lower back
Long loop band

Band-resisted push-up

Main: Chest
Also: Triceps, Front shoulders, Abs
Long loop band

Band squat

Main: Quads, Glutes
Also: Hamstrings, Abs
Long loop band

Romanian deadlift

Main: Hamstrings, Glutes
Also: Lower back, Forearms
Long loop band

Band pull-through

Main: Glutes, Hamstrings
Also: Lower back, Abs
Long loop band

Weighted-style glute bridge

Main: Glutes
Also: Hamstrings
Long loop band

Band reverse lunge

Main: Quads, Glutes
Also: Hamstrings, Calves
Long loop band

Band sumo squat

Main: Inner thighs, Glutes, Quads
Also: Abs
Long loop band

Band calf raise

Main: Calves
Long loop band

Pallof press

Main: Obliques, Abs
Also: Front shoulders
Long loop band

Band woodchop

Main: Obliques
Also: Abs, Side shoulders
Long loop band

Band dead bug

Main: Abs
Also: Hip flexors, Obliques
Long loop band

Bent-over row

Main: Upper back, Lats
Also: Rear shoulders, Biceps
Long loop band

Band-assisted pull-up

Main: Lats
Also: Biceps, Upper back, Forearms
Long loop band

Face pull

Main: Rear shoulders, Upper back
Also: Rotator cuff
Long loop band

Straight-arm pulldown

Main: Lats
Also: Triceps, Abs
Long loop band

Kneeling lat pulldown

Main: Lats
Also: Biceps, Upper back
Long loop band

Band floor press

Main: Chest
Also: Triceps, Front shoulders
Long loop band

Standing chest press

Main: Chest
Also: Triceps, Front shoulders
Long loop band

Band overhead press

Main: Front shoulders, Side shoulders
Also: Triceps, Traps
Long loop band

Shoulder pass-through

Main: Rotator cuff, Front shoulders
Also: Chest, Upper back
Long loop band

Band front raise

Main: Front shoulders
Also: Chest
Long loop band

Band biceps curl

Main: Biceps
Also: Forearms
Long loop band

Overhead triceps extension

Main: Triceps
Also: Abs
Long loop band

Triceps pressdown

Main: Triceps
Also: Forearms
Long loop band

Band thruster

Main: Quads, Glutes, Front shoulders
Also: Triceps, Abs
Long loop band

Deadlift to row

Main: Glutes, Hamstrings, Upper back
Also: Lats, Biceps
Long loop band

Lying hamstring stretch

Main: Hamstrings
Also: Calves
Long loop band

Banded hip flexor stretch

Main: Hip flexors
Also: Glutes