Reverse Band Deadlift

Reverse Band Deadlift is a strength - band-assisted pull from the floor exercise involving Gluteus maximus, Hamstrings, Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Hamstrings, Quadriceps
Secondary muscles: Erector spinae, Hip abductors, Hip adductors, Gastrocnemius, Soleus
Exercise type: Strength - band-assisted pull from the floor

Exercise technique

Rack
Place the bar on the floor inside the rack and attach two bands evenly to the upper anchors.
Attachment
Loop the lower band ends around the bar sleeves to align the pull vertically.
Feet
Position the bar over your midfoot and stand hip-width apart.
Setup
Grip the bar outside your legs and keep your back long and arms straight.
Pull
Despite the band assistance, push into the floor and lift the bar close to your legs.
Upper phase
As assistance decreases, extend your hips and knees to stand tall.
Lower
Push your hips back and lower the bar to the floor under control while maintaining band alignment.

Key technique points

Secure the upper anchors safely.
Match assistance on the right and left.
Account for the decreasing support as you rise.
Keep the bar close.
Reestablish the bottom position for every repetition.
Keep bands away from sharp edges.

Common mistakes

Bands pulling forward

Do not set the upper anchor away from the bar's vertical path.

Unequal assistance

Do not unload one side of the bar more than the other.

Jerking at lift-off

Do not jolt the bar without abdominal tension simply because bands are present.

Leaning backward for lockout

Do not compensate for decreasing assistance by arching your lower back.

Excessive plate load

Do not choose a total load you cannot control at the top.

Free-fall descent

Do not rely on band tension and drop the bar to the floor.

Frequently asked questions