Band-Only Romanian Deadlift
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Band
HOW TO PERFORM
- Stand on the band, hold it at hip height with straight arms.
- Push the hips back with a soft knee, letting the band follow the legs down.
- Feel the hamstrings stretch, then drive the hips forward to stand.
FORM TIPS
- Keep the shins vertical and the back flat. The range comes from the hips, not from rounding down after it.
- The tension peaks standing up, so squeeze the finish rather than chasing depth.
TARGET MUSCLES
Primary
- Hamstrings
- Glutes
Secondary
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.