Feature image of Resistance Band Single Leg Deadlifts To Tone Your Back And Buttock.

Resistance Band Single Leg Deadlifts To Tone Your Back And Buttock

Resistance Band Single Leg Deadlifts definitely are a good exercise to activate your Glutes. You can certainly think that it is frustrating to workout your Glutes unless you’re at a gym. Fortunately, for this easy to execute compound pull exercise, you only must have a resistance band and door anchor. Looking to tone your butt and thighs at home, then you should be doing this.

Resistance Band Single Leg Deadlifts Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, and Hamstrings
  • Equipment: Resistance Band and Door Anchor
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic or Auxiliary

Resistance Band Single Leg Deadlifts Procedure

  • Attach the resistance bands to an anchor point near the floor, the door jam under the bottom hinge works well with some door anchors.
  • Grab the handles with both your hands while facing towards your anchor point. Step back away from the anchor so that you have room to lean towards the anchor point.
  • Next bend at your hips and with your arms extended towards the anchor point and lift one leg to horizontal.
  • You should be stretch out from your butt through your arms to the anchor point.
  • Now Pull your back up straight with your lower back and glutes, while simultaneously bringing your foot back to the ground.
  • Repeat these the single leg deadlifts for 8-12 reps, you can alternate legs each rep, or you can do all on one side and then the other.

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

Utilized Muscles

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Hamstrings

Dynamic Stabilizers

  • None


  • Erector Spinae
  • Gluteus Medius
  • Gluteus Minimus
  • Obliques
  • Quadratus Lumborum
  • Quadriceps

Antagonist Stabilizers

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

Tips for Better Results and Proper From

When you wish to attain the most effective returns, follow these straightforward tips. Most Importantly, if you desire to minimize the chance of injuries, stick to these tips.

  • Complete The Appropriate Number Of Sets With Rest. Your target, to begin with, might be to do 3 sets to near fatigue. However, you can build up to 5 sets. If your muscles aren’t exhausted at the conclusion of 3 – 5, something should change. First, you can increase the resistance to make each rep more difficult. Additionally, you can cut down on the rest time in between each set.
  • Concentrate On Inhaling And Exhaling. With this and most exercise movements breathing is very important. You have to be exhaling out during your target muscle constriction and inhaling when the target muscles are expanding.
  • Slow Each Repetition Down For Improved Strength Gains. By increasing the time under tension you are exercising your muscles longer and they will respond by gaining stronger muscles. You can achieve this without raising the resistance by doing slow reps approximately 4 – 6 seconds constriction and pause then 4 – 6 seconds relaxing.

Frequent Mistakes You Want to Be Sure To Avoid

You must keep from doing these very common mistakes to maintain solid form and muscle firming. Additionally

  • Don’t relax your abs. Flexing your abs protects your spine by maintaining your internal pressure.
  • Stop Cheating. Most of the time, cheating is utilizing momentum as a substitute for the strain of your agonist (target) muscle. Occasionally, some cheating on your final rep can be fine to overload your muscle, but not for more than a handful of reps.

Recap Of Resistance Band Single Leg Deadlifts

You can now be able to carryout resistance band single leg deadlifts flawlessly. Your following stage is to utilize resistance band single leg deadlifts as a component of a repeated exercise regime.

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