FlexBanded Romanian Deadlifts
Muscles worked
- Biceps Femoris (Long Head)
- Gluteus Maximus
- Semitendinosus
- Erector Spinae
- CategoryLegs
- Default target3 sets × 10–15 reps
- EquipmentBand
- Movement patternHinge
- Training stylesStrength, Hypertrophy
- LevelBeginner-friendly
Technique
Setup
Stand on the middle of the band, feet hip-width, holding an end in each hand at your thighs.
Movement
Hinge at the hips, pushing them back while the band slides down your thighs to mid-shin. Drive hips forward to stand.
Form Tip
Keep your back flat and shoulders pulled down — you should feel a stretch in your hamstrings, not your lower back.
Increase Difficulty
Widen your stance on the band or double it over for more tension.
Decrease Difficulty
Hold further up the band.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.