Strength exercise
Banded Romanian deadlift
A hip hinge against a resistance band anchored under your feet. The band adds load at the top of the movement without heavy weight.
Also called: resistance band RDL, band deadlift
- Type
- Strength
- Equipment
- Band or dumbbells
- Area
- Lower back
- Level
- Intermediate
- Starting dose in Remedy
- 3 sets of 12, last two reps hard
How to do it
- Stand on the middle of a resistance band with your feet hip-width apart, holding the ends.
- Stand tall with soft knees.
- Hinge at the hips, sliding your hands down your thighs while your back stays long.
- When you feel your hamstrings, drive your hips forward to stand against the band.
Form cues
- Hinge at the hips, not the waist.
- Feel the hamstrings, then stand.
- The last two reps should feel hard.
Common mistakes
- Rounding the back to reach lower.
- Leaning back at the top.
Easier and harder versions
- Easier: Hip hinge
- Harder: Dumbbell Romanian deadlift
Why it helps a sore back
It is the first loaded step after the bodyweight hinge in Remedy, and a good option at home.
How Remedy uses it
In the app it is called Banded Romanian Deadlift. Remedy is more likely to pick it if you say your back is bothered by bending or lifting or working out. A typical starting dose is 3 sets of 12, last two reps hard, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.
General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.
More strength exercises
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