Feature image of Resistance Band Deadlifts For Getting A Tone And Firm Butt.

Resistance Band Deadlifts For Getting A Tone And Firm Butt

Resistance Band Deadlifts are a quality physical exercise to build your Glutes. You will likely think that it really is challenging to exercise, your Glutes at your home. The good thing is, for this quick compound pull exercise, you simply absolutely need a resistance band. This is an effective way to perform deadlifts without a lot of weights.

Resistance Band Deadlifts Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, and Quadriceps, Soleus
  • Equipment: Resistance Band
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Resistance Band Deadlifts Procedure

  • Setup for deadlifts by holding the resistance band handles in both hands and laying the band on the ground. Then step on the band with both feet, with your feet directly under your hips.
  • You should be bent over at your waist, and your knees should be bent so that your hips are back
  • With your arms extended above and beside you feet you should have a very tight band.
  • Now pull the bands up to your hips by extending your legs and erecting your back.
  • Then pause a moment with your body erect, then slowly lower your body back down to the starting position
  • Repeat your deadlifts for 8-12 reps.

Woman Performing resistance band deadlifts with MuscleMagFitness Logo in the background.

Utilized Muscles

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Rhomboids
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis
Skeletal muscle systems for a muscular woman, with muscles highlighted in red that are use during resistance band deadlifts.

Tips for Better Results and Proper From

If you’d like to attain the most beneficial improvement, implement these straightforward tips. Most Importantly, if you need to minimize the chance of injuries, adhere to these tips.

  • Maintain your balance by pulling the bands in a vertical line. You want to ensure that your force is going straight up, doing this keep the bands in a vertical line perpendicular to the floor.
  • Use Multiple Bands To Multiply The Challenge. When you start to easily do 12 or more reps every set, then you need to raise the resistance. You can either do this by elongating the band more at the outset of the move or by adding more bands. The favored approach is to add some more bands due to the fact it is readily repeatable to obtain the exact same resistance on each workout.
  • Concentrate On Inhaling And Exhaling. With this and most exercise movements, breathing is essential. You should certainly be exhaling out during the target muscle flexing and inhaling when the target muscle group is expanding.
  • Always Keep Your Core Tight. For most exercises, you need to reinforce your backbone by flexing your core to increase your inner pressure all-around your spinal column.

Frequent Mistakes You Want to Be Sure To Avoid

You ought to keep from making these general mistakes to ensure great form and strength gains. Equally important

  • Don’t hold your breath. Many powerlifter will hold there breath when maxing at deadlift, but not when doing reps of 8-12
  • Don’t lean to far forward. Not only is the harder on your back, it also puts you out of position to pull straight up. A good indication you are leaning is the bands, if they are not vertical you are likely leaning.

Recap Of Resistance Band Deadlifts

You ought to immediately be capable of implementing resistance band deadlifts optimally. Your next level is to execute resistance band deadlifts as a piece of a recurring exercise routine.

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