Strength

Staggered Stance Band Romanian Deadlift

The Staggered Stance Band Romanian Deadlift is a modified deadlift targeting the hamstrings, glutes, and lower back. It benefits strength, balance, and stability through a pulling motion with a staggered stance.
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Staggered Stance Band Romanian Deadlift instructions
Step-by-step instructions
1
Stand upright and place a resistance band beneath one foot, with the other foot a step behind.
2
Hold the resistance band with both hands, palms facing towards you.
3
Bend at the hips and knees, letting your back slightly arch as you lower your hands down towards the ground.
4
Squeeze your glutes and push your hips forward to stand back up, maintaining a hold on the resistance band.
5
Switch foot positioning and repeat for the programmed number of reps.
Stand upright and place a resistance band beneath one foot, with the other foot a step behind.
Hold the resistance band with both hands, palms facing towards you.
Bend at the hips and knees, letting your back slightly arch as you lower your hands down towards the ground.
Squeeze your glutes and push your hips forward to stand back up, maintaining a hold on the resistance band.
Switch foot positioning and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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