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](https://remedyrecoveries.com/exercises/bodyweight-hip-hinge)

- **Harder:** [Dumbbell Romanian deadlift](https://remedyrecoveries.com/exercises/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

[Strength

### Single-leg Romanian deadlift

A hip hinge on one leg while the other leg reaches straight back.
No equipment · Intermediate](https://remedyrecoveries.com/exercises/single-leg-romanian-deadlift)
[Strength

### Dumbbell Romanian deadlift

A hip hinge holding a dumbbell in each hand.
Band or dumbbells · Advanced](https://remedyrecoveries.com/exercises/dumbbell-romanian-deadlift)
[Strength

### Kettlebell deadlift

Lifting a kettlebell from the floor between your feet using a hip hinge.
Gym · Advanced](https://remedyrecoveries.com/exercises/kettlebell-deadlift)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

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Source: https://remedyrecoveries.com/exercises/banded-romanian-deadlift
Remedy is a fitness and wellness app, not medical care.